12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
10 Cat/Cow
10 Seated Scapular Wall Slides
2 Min Prone Lat Stretch
90s Banded Samson Stretch
90s Banded Hamstring Distraction
2 Min Double Chest Stretch
10 Seated Scapular Wall Slides
COMP/SPORT
Clean Complex (E90s x 8 )
Build to a Heavy
1 Squat Clean + 1 Front Squat + 1 Jerk
Fitness
Metcon (4 Rounds for reps)
E4MOM x 3
15/12 Cal Machine
12 Single KB Double Handed Squat Clean (1 KB)
24 Reverse Lunges
Max Russian Twists
Metcon
Metcon (Time)
Compare to 10/11/2021
Comp:
50 Pull Ups
25 Front Squats
50 Calorie Machine
* EMOM 1 Clean and Jerk (225/155)
* Start with Pull Ups
Sport:
Comp:
40 Pull Ups
20 Front Squats
40 Calorie Machine
* EMOM 1 Clean and Jerk (165/115)
* Start with Pull Ups
Fitness:
25 Front Squats
50 Jumping Pull Ups or Ring Rows
25 Calorie Machine
* 1 Clean and Jerk
* Weight of Choice
* Start with Front Squats