12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Ts + 8 Ys + 6 Row W Press
15 Tib Raises
12 SL Calf Raise
Into:
3 Rounds
:30 Couch Stretch
:30 Pigeon Pose
Into:
3 Rounds
:30 Banded Lat Stretch
:30 Banded Internal Shoulder Mob
Metcon (2 Rounds for reps)
*Always Starting from the TOP*
3 Minutes to Get as Far as Possible
Rest 1 Minute
6 Minutes to Get as Far as Possible
Rest 2 Minute
Finish the Workout
12 Minute Cap
Comp
35/30 Cal Machine
30 Sit Ups
25 Box Jump Overs
20 C2B Pull Ups
15 Hang Cleans (135/95)
10 Shuttle Sprints
Sport
30/25 Cal Machine
30 Sit Ups
25 Box Jump Overs
20 Pull Ups
15 Hang Cleans (115/75)
10 Shuttle Sprints
Fitness
30/25 Cal Machine
30 Sit Ups
25 Box Step Overs
20 Ring Rows
15 Hang Cleans
10 Shuttle Sprints
“Round 1 – 52 Reps”
“Round 2 – 83 Reps”
Metcon
Metcon (Time)
From The Top