12th State CrossFit – CrossFit
Mobility
2 Rounds:
10 Lu Raise + 8 Ys (Pause at top) + 6 Row W Press
5 Prone Swimmers
10 Table Tops
Into:
3 Rounds:
:30 Banded Internal Shoulder Mob.
:30 Squat (Holding onto Rig, Explore ROM)
3 Rounds:
:30 Banded Lat Stretch
:30 Heel Sit Stretch
Metcon
Metcon (Time)
Comp
3 – 6 – 9
Squat Cleans (205/145)
Bar Muscle Ups
————–
400m Run
————–
9 – 12 – 15
Shoulder to OH (155/105)
C2B Pull Ups
—————
400m Run
—————
15 – 18 – 21
Thrusters (95/65)
Pull Ups
Sport
3 – 6 – 9
Squat Cleans (155/105)
Burpee Pull Ups
Or
2 – 4 – 6
Bar Muscle Ups
—————
400m Run
—————
9 – 12 – 15
Shoulder to OH (135/85)
C2B Pull Ups
—————
400m Run
—————
15 – 18 – 21
Thrusters (75/55)
Pull Ups
Fitness
3 – 6 – 9
Squat Cleans
Burpee Jumping Pull Ups
—————
400m Run
—————
9 – 12 – 15
Shoulder to OH
Ring Rows
—————
400m Run
—————
15 – 18 – 21
Thrusters
Jumping Pull Ups
* Descending Weights of Choice
Strength
Back Squat (5-5-5-3-3-3)
Build to a Heavy Triple