12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Rounds
6 Ts
6 Ys
6 Row+ W + Press + W + Row
Then
90s Banded Samson Stretch (EL)
10 Banded Pull Aparts
90s Banded Hamstring Distraction (EL)
10 Banded Pull Aparts
Metcon
Metcon (Time)
Comp:
For Time
Buy In 60 T2B
Into
2 Rounds
40 Single DB Step Ups
40 Single DB Hang Clean and Jerk (Alt By 5s)
40 Calorie Machine
Sport:
For Time
Buy In 40 T2B
Into
2 Rounds
40 Single DB Step Ups
40 Single DB Hang Clean and Jerk (Alt By 5s)
40 Calorie Machine
Fitness:
For Time
Buy In 40 Hanging Knee Raises
Into
2 Rounds
40 Single DB Step Ups
40 Single DB Hang Clean and Jerk (Alt By 5s)
40 Calorie Machine