12th State CrossFit – CrossFit
Mobility
2 Rounds
:30 AMRAP Tib Raises
16 Banded Hip Flexor Lifts
Into:
2:00 Couch Stretch
1:30 Pigeon Pose
1:00 Lizard Stretch
1:30 Prayer Stretch on Box
1:30 Down Dog Calf March
Metcon (AMRAP – Reps)
AMRAP 7
3 Wall Balls (20/14)
3 Burpee Box Jump Overs (24/20)
6/6
9/9
12/12
15/15
Rest 1
@8 Min Mark
Work Back with 7 Minute Cap
Fitness: Weight and Height of Choice
Metcon (4 Rounds for time)
@ 16 Min Mark
E3MOM x 4
Bike Row or Run
500 Row
1k Bike
400 Run
Next Level
Metcon (AMRAP – Reps)
Last Week of Extra Work
EMOM 40
1. 15/12 Calorie Row
2. 5 Sandbag Cleans
3. 15/12 Calorie Row
4. 1- 2 Rope Climbs
5. Rest
* Rope climbs must be completed during open gym outside of any class times. If you don’t have the ability to come during open gym the scale will be Strict Pull Ups or Challenging Ring Rows.
Strict Pull Ups (7 – 10 Reps)
Challenging Ring Rows (8 – 12)