12th State CrossFit – CrossFit
Mobility
2 Rounds
20 T-Spine Ext. Over Foam Roller
10 SL Glute Bridges w/ :2 Pause at Top
Into:
1:00 Forearm Smash
1:00 Quad Smash
2:00 Frog Stretch
2:00 Straddle Stretch
COMP/SPORT
Clean
EMOM 10
Min 1 and 2: 75% 1 RM
Min 3 and 4: 80% 1 RM
Min 5 and 6: 85% 1 RM
Min 7 and 8: 90% 1 RM
Min 9 and 10: 95% 1RM
Fitness
Metcon (Time)
12 Minute Cap
2 Rounds
500m/400m Row
15 MB Hanging Knee Raises or Toes To Rig
15 MB Cleans
15 MB Reverse Lunges (EL)
Metcon
Metcon (AMRAP – Reps)
Comp
3 Minutes Work / 1 Min Rest x 4
25 Wall Balls (20/14)
75 Double Unders
Max Power Cleans (165/115)
10 Power Cleans (165/115)
75 Double Unders
Max Wall Balls (20/14)
Sport
3 Minutes Work / 1 Min Rest x 4
25 Wall Balls (14/10)
50 Double Unders
Max Power Cleans (115/80)
10 Power Cleans (115/80)
50 Double Unders
Max Wall Balls (14/10)
Fitness
3 Minutes Work / 1 Min Rest x 4
25 Wall Balls
100 Single Unders
Max Power Cleans
10 Power Cleans
100 Single Unders
Max Wall Balls
*Weight of Choice