12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Plate Halos
15 Weighted Ankle Rocks
20 Hip 90-90s
Into:
3 Rounds
:30 Banded Internal/External Hip Opener
:30 Banded Samson Stretch
3 Rounds
:30 Banded Lat Stretch
:30 Banded Internal Shoulder Mob.
COMP/SPORT
Clean Complex (E90s x 8)
E90s x 8
1 Clean
1 Front Squat
1 Push Jerk
1 Split Jerk
* Build to a heavy Complex
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
300/250m Row
18 Sit Ups
6 DB Cleans
6 DB Squats
6 DB Push Jerks
* 2 DBs for all movements
Metcon
Metcon (AMRAP – Reps)
Comp
12 Min Running Clock
0 – 2
30 Burpees + Max Front Squats (185/135)
Rest 1 Minute
3 – 6
40 Burpees + Max Front Squats
Rest 2 Minutes
8 – 12
50 Burpees + Max Front Squats
Sport
12 Min Running Clock
0 – 2
20 Burpees + Max Front Squats (145/100)
Rest 1 Minute
3 – 6
30 Burpees + Max Front Squats
Rest 2 Minutes
8 – 12
40 Burpees + Max Front Squats
Fitness
12 Min Running Clock
0 – 2
18 Burpees + Max Front Squats
Rest 1 Minute
3 – 6
30 Burpees + Max Front Squats
Rest 2 Minutes
8 – 12
40 Burpees + Max Front Squats
Next Level
Pull-ups
For Quality
4 Rounds
250/200 Row
Max Strict Pull Ups + Max Kipping Pull Ups
* No Butterfly
*Record Max Kipping Pull Up Sets
* No Rest Between Rounds
* Row is a Recovery Row – Go as slow as needed
* If you can’t do strict pull ups : do max kipping + max ring rows