12th State CrossFit – CrossFit
Mobility
2 Rounds
15 Tib Raises
12 SL Calf Raises
10 T’s + 8 Y’s + 6 Row W Press
Into:
3 Rounds
:30 Banded Internal/External Hip Mob.
:30 Banded Samson Stretch
Into:
3 Rounds
:30 Banded Lat Stretch
:30 Banded Internal Shoulder Mob.
Metcon
Metcon (5 Rounds for reps)
Comp
EMOM 20
1. 15/12 Cal Machine
2. 3 Clean and Jerks @ 75-80%
3. Choice of Pull Gymnastic
4. Choice of Push Gymnastic
Sport
EMOM 20
1. 12/10 Cal Machine
2. 3 Clean and Jerks @ 75-80%
3. Choice of Pull Gymnastic
4. Choice of Push Gymnastic
Fitness
EMOM 20
1. 10/8 Cal Machine
2. 3 Clean and Jerks
3. Choice of Pull Gymnastic
4. Choice of Push Gymnastic
Gymnastic Pull Options:
Muscle Ups: 3 – 5
Bar Muscle Ups: 4 – 6
C2B Pull Ups: 10 – 15
Pull Ups: 10 – 15
T2B: 10 – 15
Gymnastic Push Options:
HS Walk: 40 ft
Wall Walk: 3 – 5
HSPU: 6 – 12
Ring or Box Dip: 6 – 12
Push Up: 8 – 12
Strength
Optional: Complete Before or After Class
Deadlift (5/5/3/3/3/1/1/1/1)
Build to a Heavy Single