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
Thruster + Gymnastics (Weight)
Comp
EMOM 12
1) 5 Thrusters
2) 12-15 C2B Pull Ups
Sport
EMOM 12
1) 5 Thrusters
2) 7-10 C2B
*Record Weight
*Comment Number of C2B Completed
*Select RX+ If Comp Range is Held
Fitness
Metcon (AMRAP – Reps)
EMOM 12
1) 10-15 Cal Standing Bikerg
2) 10-15 2 Arm KB Squat Cleans
3) 20 Banded Low Rows
Metcon
Metcon (Time)
Comp
3 Rounds
20 DB Thrusters (50/35)
200 Ft Shuttle Run
20 Sit Ups
200 Ft Shuttle Run
Sport
3 Rounds
20 DB Thrusters (40/25)
200 Ft Shuttle Run
20 Sit Ups
200 Ft Shuttle Run
Fitness
3 Rounds
20 DB Thrusters
200 Ft Shuttle Run
20 Sit Ups
200 Ft Shuttle Run
* Shuttles will be in 25ft increments. To complete 200ft you need 4 shuttle runs. 1 Shuttle Run is Down and Back with a 3 Point Touch.