12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
10 Cat/Cow
10 Scapular Wall Slides
90s Barbell Trap Smash (EA)
90s Barbell Lat Smash (EA)
10 Seated Scapular Wall Slides
2 Min Double Chest Stretch
90s Couch Stretch (EL)
10 Seated Scapular Wall Slides
COMP/SPORT
Clean and Jerk (1 Rep Max )
15 Minutes to work to 1RM
Fitness
Metcon (3 Rounds for time)
E5MOM x 3
250m Row
20 MB Sit Ups
15 MB Cleans
10 HR Push Ups
Max Plank
* Record the amount of time you plank
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Sport:
21- 15 – 9
Power Cleans (115/75)
14 – 10 – 6
Ring or Non Assisted Box Dips
Fitness:
21- 15 – 9
Power Cleans
Box Dips