12th State CrossFit – CrossFit
Mobility
2 Rounds
12 Lu Raise + 8 Paused Ts
12 Bent Knee Calf Raises
Into
1:30 Down Dog Calf March
1:00 Lizard Pose
1:00 Seal Stretch
1:00 Pigeon Pose
1:00 Rhomboid Stretch on Ground
Metcon
Metcon (5 Rounds for reps)
Comp
EMOM 20
1. 60 Double Unders
2. Gymnastic Push
3. 5 – 7 Sandbag Cleans
4. Gymnastic Pull
Sport
EMOM 20
1. 40 Double Unders
2. Gymnastic Push
3. 4-6 Sandbag Cleans
4. Gymnastic Pull
Fitness
EMOM 20
1. 80 Single Unders
2. Gymnastic Push
3. 4-6 Sandbag Cleans
4. Gymnastic Pull
Gymnastic Push Choices:
HS Walk: 40 ft
Wall Walk: 3 – 5
HSPU: 6 – 12
Ring or Box Dip: 6 – 12
Push Up: 8 – 12
Gymnastic Pull Choices:
Rope Climbs: 2 – 4
Muscle Ups: 3 – 5
Bar Muscle Ups: 4 – 6
C2B Pull Ups: 10 – 15
Pull Ups: 10 – 15
T2B: 10 – 15
Strength
Optional: Complete Before or After Class
The CrossFit Total (Total Weight)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)