12th State CrossFit – CrossFit
Gymnastics
Toes-To-Bar (10 – 15 Reps x 4 )
C. EMOM 8
Min 1. 10 – 15 TTB
Min 2. 10 – 15 Cal Machine
S. EMOM 8
Min 1. 8 – 12 TtB
Min 2. 8 – 12 Cal Machine
F. EMOM 8
Min 1. 10 – 15 Hanging Knee Raises
MIn 2. 8-12 Cal Machine
Metcon
Metcon (Time)
50/40 Cal Row
Then
50 DB Farmer Carry Walking Lunges
25 Single DB Hang Clean and Jerks (Alt by 5)
50 DB Front Rack Walking Lunges
25 Single DB Hang Clean and Jerks (Alt By 5)
50 Rack + OH Walking Lunges (Alternate @ 25)
** You choose your weights**
S. 40/30 Cal Machine
F. 25/20 Cal Machine
Home WOD
Metcon (Time)
100 Double Unders or 200 Singles
Then
50 Goblet Walking Lunges
25 Single DB Hang Clean and Jerks (Alt by 5)
50 Goblet Walking Lunges
25 Single DB Hang Clean and Jerks (Alt By 5)
50 Goblet Walking Lunges (Alternate @ 25)
** You choose your weights**