12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
10 Cat/Cow
2 Min Banded Samson Stretch (EL)
2 Min Banded Hamstring Distraction (EL)
2 Min Prone Lat Stretch
90s Pigeon Stretch (EL)
90s Kneeling KB Calf Stretch (EL)
COMP/SPORT
Clean Pull (EMOM 5 )
2 Clean Pulls @ 100+ % of 1RM Squat Clean
Squat Clean (EMOM 5 )
1 Squat Clean @ 80 – 85% 1RM
Low Hang Squat Clean (EMOM 5 )
1 Low Hang Squat Clean @ 70 – 75% 1RM
Fitness
Metcon (3 Rounds for time)
E5MOM x 3
1k/900m Bike
20 Sit Ups
20 Air Squats
20 Plate G2OH
Metcon
Metcon (Time)
Comp:
For Time
9 – 15 – 21
Hang Cleans (135/95)
18 – 30 – 42
Pistols
27 – 45 – 63
Double Unders
Sport:
For Time
8 – 12- 16
Hang Cleans (115/75)
16 – 24 – 32
Pistols Or Pistol Scales
24 – 36 – 48
Double Unders
Fitness:
For Time
8 – 12 – 16
Hang Cleans
16 – 24- 32
Pistol Scales
48 – 72 – 94
Single Unders
CORE
Metcon (Time)
For Quality
50 – 40 – 30 – 20 – 10
Crunches (Feet Up on Bench)
Reverse Crunches