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