12th State CrossFit – CrossFit
Mobility
2 Rounds
5 Jefferson Curls
10 Pull Apart + Face Pull (On Rig)
Into:
2:00 Couch Stretch
1:00 Ragdoll
2:00 Straddle Stretch
1:00 Chest Stretch on Rig
1:00 Tricep Stretch on Rig
COMP/SPORT
Deadlift
E2MOM x 6
3 Deadlifts
Climb to a Heavy Triple
* 3 Banded Assisted Jumps
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
15 Double KB Deadlifts
150ft Farmers Carry
15 Plank Roll Ins on Rower Seat
300m Row
Metcon
Grettel (Time)
10 Rounds For Time:
3 Clean and Jerks (135/95 lb)
3 Burpees Over the Bar
To learn more about Grettel click here
* All Burpees are Bar Facing Burpees
Sport
3 Clean and Jerks (95/65)
3 Burpees Over the Bar
Fitness
3 Clean and Jerks (Weight of Choice)
3 Burpees Over the Bar
Next Level
Metcon (Time)
3 Rounds
500m C2Bike
5 Unbroken Ring Muscle Ups
400m C2Bike
4 Unbroken Ring Muscle Ups
300m C2Bike
3 Unbroken Ring Muscle Ups
200m C2Bike
2 Unbroken Ring Muscle Ups
100m C2Bike
1 Ring Muscle Up
S. 2 Rounds
*If you can’t complete the ring muscle ups unbroken do an unbroken set you can complete. Total volume for 2 rounds should not exceed 30
F: 2 Rounds
3 Strict or Banded Strict Pull Ups + 3 Strict Dips after each bike