12th State CrossFit – CrossFit
Mobility
2 Rounds:
10 Plate Windmills
15 Band Pull Aparts (Palms Up)
20 Hip 90-90s
Into:
1:30 Thoracic Ext. Over Foam Roller
1:00 Foam Roll Quads
1:30 Couch Stretch
1:30 Pigeon Stretch
2:00 Double Chest Stretch
COMP/SPORT
Clean Complex (E90s x 8)
1 Clean + 1 Push Jerk + 1 Split Jerk
*Build to a Heavy Complex
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
150 Ft Backward Sled Drag
10 KB Cleans Each Arm
150 Ft Forward Sled Drag
10 KB Jerks Each Arm
* Use 1 KB
Metcon
Metcon (AMRAP – Reps)
Comp
12 Min Running Clock
0 – 2
30/24 Cal Row + Max Hang Clean and Jerks (185/135)
Rest 1 Minute
3 – 6
45/36 Cal Row + Max Hang Clean and Jerks
Rest 2 Minutes
8 – 12
60/48 Cal Row + Max Hang Clean and Jerks
Sport
12 Min Running Clock
0 – 2
24/20 Cal Row + Max Hang Clean and Jerks (145/100)
Rest 1 Minute
3 – 6
36/30 Cal Row + Max Hang Clean and Jerks
Rest 2 Minutes
8 – 12
48/40 Cal Row + Max Hang Clean and Jerks
Fitness
12 Min Running Clock
0 – 2
20/16 Cal Row + Max Hang Clean and Jerks (145/100)
Rest 1 Minute
3 – 6
30/24 Cal Row + Max Hang Clean and Jerks
Rest 2 Minutes
8 – 12
40/32 Cal Row + Max Hang Clean and Jerks
Next Level
Metcon (AMRAP – Reps)
Accumulate 40 – 60 Kipping Pull Ups
Every Break Complete 500/400m Bike
* No Butterfly
* If you can’t kip your pull ups do banded strict or ring rows
* Start with the Bike