12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
90s Prone Lat Stretch
90s Double Chest Stretch
90s Pigeon Stretch (EL)
90s Couch Stretch (EL)
90s KB Calf Smash (EL)
COMP/SPORT
Clean Complex (E90s x 8 Alternating)
1. 1 Squat Clean + 3 Front Squats
2. 1 Squat Clean + 3 Jerks
* Add Weight after 2 Sets
Fitness
Metcon (5 Rounds for reps)
E3MOM x 5
6 Double DB Hang Clean and Jerks
8 Burpee Over DBs
10 Double DB Squat
Max Cal Machine
Metcon
Metcon (Time)
Comp:
21 – 15 – 9
Hang Squat Clean (135/95)
T2B
* 50 Double Unders Between Sets
Sport:
21 – 15 – 9
Hang Squat Clean (115/75)
T2B
* 50 Double Unders Between Sets
Fitness:
21 – 15 – 9
Hang Squat Clean
Hanging Knee Raises
* 100 Single Unders Between Sets
Strength
Front Squat (5 Sets of 3 Reps)
Tempo 3/3/1/1 @ 65%- 70% 1 RM
* 3 Second Negative
* 3 Second Hold at Bottom