12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Pigeon Rotations
10 Cat Cows
Into:
2:00 Couch Stretch
1:00 Foam Roll Quads
2:00 Weighted Straddle
1:00 Scorpion Stretch
1:00 Sleeper Stretch
COMP/SPORT
Deadlift
E2MOM x 6
3 Deadlifts + 3 Seated Box Jumps
* Reset Hips Every Rep
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
10 Heavy KB DL
15 Cal Row
20 Hollow Rocks
45 Single Unders
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Sport
Elizabeth
21 – 15 – 9
Squat Cleans (135/95)
15 – 10 – 5
Ring Dips or Box Dips
Fitness:
Elizabeth
21 – 15 – 9
Cleans (Weight of Choice)
15 – 10 – 5
Ring Dips or Box Dips
Next Level
Metcon (Weight)
5 Rounds for Time
150 Ft Sled Push
15/12 Cal C2 Bike
15 Toes to Rings
5 Double Heavy Kb Clean and Jerks
* Go as heavy as you feel comfortable