12th State CrossFit – CrossFit
Mobility
2 Rounds
12 KB Pull Overs on Bench
12 Dead Bugs
Into:
1:00 Banded Samson Stretch
1:00 Banded Pigeon
1:00 Banded Hamstring Mob.
1:00 Banded Straddle Stretch
COMP/SPORT
Clean
12:00 To Find Max Clean
Fitness
Metcon (Time)
For Time:
1k Bike
30 Walking Lunges
30 Hollow Rocks
40 Air Squats
30 Hollow Rocks
30 Walking Lunges
1k Bike
*12 Minute Cap
Metcon
Metcon (4 Rounds for reps)
Comp
3 Minutes Work / 1 Min Rest x 4
Rounds 1 and 3
25/20 Calorie Row
10 Double KB Squat Cleans (55s/35s)
Max Burpees Over Rower
Rounds 2 and 4
15 Burpees Over Rower
10 Double KB Squat Cleans (55s/35s)
Max Calorie Row
Sport
3 Minutes Work / 1 Min Rest x 4
Rounds 1 and 3
20/15 Calorie Row
10 Double KB Squat Cleans (45s/25s)
Max Burpees Over Rower
Rounds 2 and 4
15 Burpees Over Rower
10 Double KB Squat Cleans (45s/25s)
Max Calorie Row
* Option to use 40/25lb DBs as well
Fitness
3 Minutes work / 1 Min Rest x 4
Rounds 1 and 3
20/15 Calorie Row
10 Double KB or DB Squat Cleans
Max Burpees Over Rower
Rounds 2 and 4
10 Burpees Over Rower
10 Double KB or DB Squat Cleans
Max Calorie Row