12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
10 Cat/ Cow
2 Rounds
6 Ts
6 Ys
6 Row + W + Press + W + Row
Then
90s Pigeon Stretch (EL)
90s Straight Leg Psoas Stretch (EL)
90s Couch Stretch (EL)
90s Barbell Trap Smash (EA)
90s Double Chest Stretch
Metcon
Metcon (Time)
Comp:
4 Rounds
400m Run
8 Power Cleans (165/115)
12 Toes to Bar
4 Wall Walks
Sport:
4 Rounds
400m Run
8 Power Cleans (135/95)
12 Toes to Bar
3 Wall Walks
Fitness:
4 Rounds
400m Run
8 Power Cleans
12 Hanging Knee Raises
3 Inch Worm + Push Up