12th State CrossFit – CrossFit
Mobility
2 Rounds
20 T-Spine Ext. Over Roller
:30 AMRAP Tib Raise
Into:
1:00 Banded Lizard to Hamstring Stretch
2:00 Banded Frog Stretch
1:00 Banded Ankle Mob.
1:00 Banded Lat Stretch
COMP/SPORT
Front Squat
E2MOM x 6
3 Front Squats
5s Pause @ Bottom
*Climbing
Fitness
Metcon (Weight)
E4MOM x 3
250m Row
15 Cyclist Squats
150ft BW Sled
Recovery Row
Metcon
Metcon (Time)
Comp
4 – 8 – 12
Clusters (155/105)
8 – 16 – 24
Knees to Elbows
16 – 32 – 48
Double Unders
Sport
4 – 8 – 12
Clusters (115/80)
8 – 16 – 24
Knees to Elbows
16 – 32 – 48
Double Unders
Fitness
4 – 8 – 12
Clusters
8 – 16 – 24
Hanging Knee Raises
32 – 64 – 96
Single Unders
Next Level
Bench Press / Pull (Weight)
5 Sets Climbing
8 – 10 Bench Press
* In between sets
10 SA Bent Over Landmine Row