12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Lu Raise + 8 Y’s + 6 Row W Press
10 Band Pull Aparts
5 Pass Throughs (Bottom of Squat)
Into:
1:00 Wrist Opener on Floor
1:00 Hip 90-90s
1:00 Calf Stretch
1:30 Double Chest Stretch
1:00 Tricep Stretch
Metcon
Metcon (2 Rounds for reps)
Comp:
AMRAP 8
8 Wall Balls (30/20)
8 KB Swings (70/55)
8 Box Jumps (30/24)
@ 8 Min Mark
Rest 2 Minutes
@ 10 Min Mark
AMRAP 8
4 Ring Muscle Ups
4 Wall Walks
40 Double Unders
Sport:
AMRAP 8
8 Wall Balls (20/14)
8 KB Swings (55/35)
8 Box Jumps (24/20)
@ 8 Min Mark
Rest 2 Minutes
@ 10 Min Mark
AMRAP 8
4 Bar Muscle Ups or 8 C2B Pull Ups
4 Wall Walks
40 Double Unders
Fitness:
AMRAP 8
8 Wall Balls
8 KB Swings
8 Box Jumps
@ 8 Min Mark
Rest 2 Minutes
@ 10 Min Mark
AMRAP 8
8 Pull Ups or Pull Up Practice
4 Wall Walks* or Inch Worm + Push Up
80 Single Unders
* As High as Comfortable for Wall Walks
Strength
Optional: complete before or after class
Back Squat (5/5/3/3/3/1/1/1)
Build to a heavy single