12th State CrossFit – CrossFit
Mobility
2 Rounds
16 Band Pull Aparts (8 Palms Up 8 Palms Down)
16 Hip 90-90s Into Pigeon Pose
Into:
2:00 Couch Stretch
:30 Dead Hang
1:00 Calf Stretch
:30 Dead Hang
1:00 C Bicep Stretch
:30 Dead Hang
1:00 Sleeper Stretch
COMP/SPORT
Metcon (Weight)
Comp
EMOM 12:
1. 2 Thrusters
2. Gymnastic Pull of Choice
*12-15 TTB
*12-15 Pull Ups/C2B
*4-8 Bar Muscle Ups
*3-6 Muscle Ups
Sport
EMOM 12
1. 2 Thrusters
2.12 – 15 C2B Pull Ups
Fitness
Metcon (Weight)
EMOM 12
1.10-15 Cal Machine
2. 12 SA KB Squat Cleans
3. 7-10 Challenging Ring Rows or 7-10 Kipping Pull Ups
Metcon
Metcon (Time)
Comp
10 – 8 – 6 – 4 – 2
Wall Walks
Clusters (155/105)
Sport
9 – 7 – 5 – 3 – 1
Wall Walks
Clusters (125/85)
Fitness
9 – 7 – 5 – 3 – 1
Wall Walks
Clusters (Weight of Choice)