12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Min Prone Lat Stretch
5 Prone Swimmers
2 Min Double Chest Stretch
5 Prone Swimmers
90s Quad Smash (EL)
2 Min Wall Split
90s Figure 4 Stretch (EL)
COMP/SPORT
Clean and Jerk (E90s x 10 )
1 Squat Clean and Jerk
Set 1 65%
set 2 70%
set 3 75%
set 4 80%
Set 5 85%
Set 6 75%
Set 7 80%
Set 8 85%
Set 9 90%
set 10 90 + %
Fitness
Metcon (4 Rounds for time)
E4MOM x 4
250m Row
10 Prone Plank Roll Ins
10 Bulgarian Split Squats Right Leg
10 Hamstring Curls on Rower
10 Bulgarian Split Squats Left Leg
Metcon
Metcon (Time)
Comp:
For Time
45 Thrusters (95/65)
45 Bar Facing Burpees
Sport:
For Time
45 Thrusters (75/55)
45 Bar Facing Burpees
Fitness:
For Time
45 Thrusters (45/35)
45 Bar Facing Burpees
Strength
Front Squat (6 Sets )
5/5/3/3/1/1
* Build to heavy Single
* Rest 2 Min between sets*