12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
10 Cat/Cow
5 Prone Swimmers
2 Min Prone Lat Stretch
90s Pigeon Stretch (EL)
90s Couch Stretch (EL)
5 Prone Swimmers
Metcon
Metcon (Time)
Comp/Sport:
For Time:
21 – 18 – 15 – 12 – 9 – 6 –
Wall Balls (20/14)
KB Swings (55/35)
Box Jumps (24/20)
200m Run After Each Set of Box Jumps
Fitness:
21 – 18 – 15 – 12 – 9 – 6
Wall Balls (16/10)
KB Swings (44/26)
Box Step Ups
200m Run After Each Set of Box Jumps
Strength
Front Squat (10 x 3 )
10 Sets of 3 Reps @ 70% 1RM