12th State CrossFit – CrossFit
Mobility
2 Rounds
20 Dead Bugs
10 Prone Press Ups
Into:
1:00 Quad Smash
1:00 Lizard Stretch
2:00 Frog Stretch
1:00 Rhomboid Stretch in Childs Pose
1:00 Seated Hamstring Stretch
COMP/SPORT
Front Squat
E2MOM x 6
3 Front Squats
1 5s Pause
1 Tempo 3/3/x/1
1 Regular
*Climbing
Fitness
Metcon (AMRAP – Reps)
E4MOM x 3
10 2 Handed KB Squat Cleans
300ft Suitcase Carry (Switch arms at 150ft)
Max BW Sled Drag
*Record Sled Reps
*75ft = 1 Rep
Metcon
Metcon (AMRAP – Reps)
Comp
2 Minutes Work / 2 Minutes Rest x 3
30/25 Calorie Row
Max Sandbag Squats
*Score = Sandbag Squats
Sport
2 Minutes Work / 2 Minutes Rest x 3
25/20 Calorie Row
Max Sandbag Squats
*Score = Sandbag Squats
Fitness
2 Minutes Work / 2 Minutes Rest x 3
20/15 Calorie Row
Max Sandbag Squats
*Score = Sandbag Squats
Next Level
Bench Press + Pull Ups (Weight)
5 Sets Climbing
4 – 6 Bench Press
* In between sets
Max Unbroken Strict Pull Ups
* If you can do more than 15
* Do them weighted