12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
10 Seated Scapular Wall Slides
90s Pigeon Stretch (EL)
10 Seated Scapular Wall Slides
90s Couch Stretch (EL)
10 Seated Scapular Wall Slides
90s Hamstring Stretch Against Rig (EL)
COMP/SPORT
16 Min to Find
3 RM Deadlift
3 RM Bench Press
Deadlift (3 Rep Max )
Bench Press (3 Rep Max )
Fitness
Metcon (2 Rounds for reps)
AMRAP 7
10 Dead Stop KB Swing
15/12 Cal Bike
into
AMRAP 7
10 HR Push Ups
15/12 Cal Row
Metcon
Metcon (Time)
Comp:
8 Rounds
3 Power Cleans (155/105)
6 HSPU
9 T2B
Sport:
8 Rounds
3 Power Cleans (135/95)
4 HSPU
7 T2B
Fitness:
8 Rounds
3 Power Cleans
4 Box HSPU or Z-Press
7 Hanging Knee Raises
Rump and Pump
Metcon (No Measure)
3 Rounds for Quality
10 Front Rack Kneeling to Stand (2KBs) (5 EL)
20 Banded Good Mornings
20 Banded Sissy Squats
10 Barbell Hip Bridge