12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
90s Banded Lat Stretch (EA)
90s Banded Samson Stretch (EL)
90s Banded Hamstring Distraction (EL)
2 Min Double Chest Stretch
Metcon
Metcon (8 Rounds for reps)
Comp:
3 Min Work 1 Min Rest : Alternate x 8
4 Rounds of Each
1) 5 Wall Walks + 10 Devils Press + Max Box Jumps
2) 15 T2B + 10 DB Hang Squat Cleans + Max Burpees
C. (50/35)
Sport:
3 Min Work 1 Min Rest : Alternate x 8
4 Rounds of Each
1) 4 Wall Walks + 10 Devils Press + Max Box Jumps
2) 12 T2B + 10 DB Hang Squat Cleans + Max Burpees
S. (40/25)
Fitness:
3 Min Work 1 Min Rest : Alternate x 8
4 Rounds of Each
1) 3 Wall Walks + 10 Devils Press + Max Step Ups
2) 15 Hanging Knee Raises + 10 DB Hang Squat Cleans + Max Burpees
Strength
Front Squat (10 x 3)
10 Sets of 3 Reps @ 75 %