12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 min Double Chest Stretch
90s Barbell Forearm Smash (EA)
90s Barbell Quad Smash (EL)
90s Pigeon Stretch (EL)
2 Min Prone Lat Stretch
Competition
Metcon (6 Rounds for reps)
EMOM 12
1. 4 Strict T2B + 4 Kipping TTB + 4 Knees to Elbows
2. 40 – 60 Double Unders
Sport
Metcon (6 Rounds for reps)
EMOM 12
Min 1. Double Under Practice
Min 2. T2B Practice
Fitness
Metcon (4 Rounds for reps)
EMOM 12
1. 10 – 15 DB Pull Overs
2. 15 – 20 V- Ups
3. Max Single Unders or DU Practice
Metcon
Metcon (Time)
3 Rounds
200m Run
20 DBFarmer Carry Lunge
200m Run
20 Box Jump
C. (50/35) (24/20)
S. (40/25) (24/20)
F. Box Step Ups 20″ All