WOD - CrossFit – Tue, Jan 3

12th State CrossFit – CrossFit

Mobility

2 Rounds

:30 AMRAP Tib Raises

15 SL Calf Raises (Floating Heel)

Into:

1:00 C Bicep Stretch (On Wall or Rig)

1:00 Prone Rhomboid Stretch

1:30 Couch Stretch

1:30 Pigeon Stretch

Metcon

Metcon (AMRAP – Rounds and Reps)

17 Min Running Clock

AMRAP 7

Rest 3:00

@ 10 Min Mark Work Back From Where You Ended at the 7 Min Mark

1 Box Jump

1 DB Power Cleans (50/35)

1 Shuttle Run

2/2/2

3/3/3

* 7 Min Cap

C. (50/35)

S. (40/25)

F. ( Step Ups / DB of Choice)

*Comment Time for Working Back

Metcon (4 Rounds for time)

@ 18Min Mark

E3MOM x 4

Bike Row or Run

500m Row

1k Bike

400m Run

Next Level

Metcon (AMRAP – Reps)

EMOM 20

1. 15 – 10 Cal Machine

2. 8 – 10 Burpees Over Rower

3. 16 – 20 Pistols

4. 8 – 10 Burpees over Rower

5. Rest