12th State CrossFit – CrossFit
Mobility
2 Rounds
5 0 to 90s (ea. side)
10 Plate Windmills (ea. side)
Into:
2:00 Banded Squat on Wall
1:00 Figure 4 on Wall
1:00 Cobra
1:00 Rainbow Stretch
1:00 Prone Front Rack Opener
COMP/SPORT
Metcon (Weight)
E90s x 10 Alt
1. 3 Hang Pulls from Power Position + 1 Clean from Power Position
2. 1 High Hang Clean + 1 Hang Clean
*Add Weight After the High Hang Clean + Hang Clean
Fitness
Metcon (AMRAP – Reps)
AMRAP 15
Ascending +8
8 SA DB Hang Squat Cleans
8 Cal Row
8 Sit Ups
*150ft Sled Push b/w rounds
Metcon
Metcon (Time)
Comp
Sprint Rest Repeat Backwards
30/20 Cal Bike
20 Cleans (135/95)
40 Wall Balls (20/14)
Rest 3 Minutes
Sport
Sprint Rest Repeat Backwards
30/20 Cal Bike
20 Cleans (95/65)
40 Wall Balls
Rest 3 Minutes
Fitness
Sprint Rest Repeat Backwards
30/20 Cal Bike
20 Cleans
30 Wall Balls
Rest 3 Minutes
Metcon (Time)
Comp
40 Wall Balls (20/14)
20 Cleans (135/95)
30/20 Cal Bike
Sport
40 Wall Balls
20 Cleans (95/65)
30/20 Cal Bike
Fitness
30 Wall Balls
20 Cleans
30/20 Cal Bike