12th State CrossFit – CrossFit
Mobility
2 Rounds:
20 Tib Raises
10 SL Elevated Calf Raises (EL)
15 KB Pull Overs on Bench
Into:
1:00 Front Rack Opener
2:00 Couch Stretch
2:00 Childs Pose
2:00 Double Chest Stretch
COMP/SPORT
Clean Complex (E90s x 8 )
1 Clean Pull
+ 1 Low Hang Clean : Pause for 2s at the low hang position
+ 1 Jerk
* Drop
1 Clean and Jerk Pause for 2s in Jerk
* Climb if technique allows
Fitness
Metcon (4 Rounds for weight)
EMOM 12
1. 10 – 15 Cal Machine
2. 16 Alt SA DB Clean and Jerk (Alt by 4s)
3. 16 Single DB Step Ups
Metcon
Metcon (Time)
Comp:
For Time
3 Rounds
15 Deadlifts (225/155)
200m Run
15 HSPU
200m Run
Sport:
For Time
3 Rounds
15 Deadlifts (185/135)
200m Run
10 HSPU
200m Run
Fitness:
For Time
3 Rounds
15 Deadlifts
200m Run
10 Box HSPU or Z- Press
200m Run