12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Plate Windmills
10 Plate Halos
20 Plate Ankle Rocks
Into:
1:30 Internal Banded Shoulder Mob.
1:30 Banded Lat Stretch
1:30 Internal/External Hip Mob.
1:30 Banded Samson Stretch
COMP/SPORT
Clean and Jerk (Waves)
E90s x 10
75, 80, 85
80, 85, 90
85, 90, 95, 95+
Fitness
Metcon (AMRAP – Rounds)
AMRAP 12:
1k/800m Bike
80 Single Unders
40 Sit Ups
20 MB Cleans
Metcon
Metcon (AMRAP – Reps)
Comp
12 Min Running Clock
0 – 2
30/24 Cal Row + Max Cluster (165/115)
Rest 1 Minute
3 – 6
45/36 Cal Row + Max Cluster
Rest 2 Minutes
8 – 12
60/48 Cal Row + Max Cluster
Sport
12 Min Running Clock
0 – 2
24/20 Cal Row + Max Cluster (135/95)
Rest 1 Minute
3 – 6
36/30 Cal Row + Max Cluster
Rest 2 Minutes
8 – 12
48/40 Cal Row + Max Cluster
Fitness
12 Min Running Clock
0 – 2
20/16 Cal Row + Max Cluster
Rest 1 Minute
3 – 6
30/24 Cal Row + Max Cluster
Rest 2 Minutes
8 – 12
40/32 Cal Row + Max Cluster
Next Level
Pull Gymnastics (AMRAP – Reps)
Max Set of Pull Gymnastics
*Choose One Exercise For Max Set
1) Pull Ups Butterfly or Kipping
2) Bar Muscle Ups
3) Ring Muscle Ups
Rest 5 Minutes
Complete 50 – 60% of Max for 4 Sets of Quality
* Rest as needed Between Sets