12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Slow Arm Circles (5 Forward & 5 Back)
5 Plate Windmills (5 EA)
Into:
1:30 Banded Double Lat Stretch
1:30 Banded Hip Internal/External Mob.
1:00 Banded Frog Stretch
1:00 Banded Ankle Mob.
COMP/SPORT
Metcon (Weight)
Comp
EMOM 12
Min 1. 7 Thrusters
Min 2. 12 – 15 T2B
Sport
EMOM 12
Min 1. 7 Thrusters
Min 2. 7 – 10 T2B
*Record Weight
*Comment number of T2B you complete. Select RX+ if you hold comp ranges.
Fitness
Metcon (AMRAP – Reps)
EMOM 12
1. 15 – 10 Cal Machine
2. 3 – 5 Man Makers
3. 20 -25 Sit Ups
Metcon
Metcon (Time)
Comp
For Time:
4 Rounds
4 SA KB Clusters RA (70/55)
4 SA KB Clusters LA (70/55)
20 Front Rack Walking Lunges
400m Run
* Switch Arms You Start with Each Round
* The Arm You finish with will hold the KB for the Lunges
Sport
For Time:
4 Rounds
4 SA KBClusters RA (55/35)
4 SA KB Clusters LA (55/35)
20 Front Rack Walking Lunges
400m Run
* Switch Arms You Start with Each Round
* The Arm You finish with will hold the KB for the Lunges
Fitness
For Time:
4 Rounds
4 SA KBClusters RA
4 SA KB Clusters LA
20 Front Rack Walking Lunges
400m Run
* Switch Arms You Start with Each Round
* The Arm You finish with will hold the KB for the Lunges