12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Hand Supported Cossack Squats
10 Table Tops
Into:
1:30 Couch Stretch
2:00 Weighted Straddle Sit
1:00 Standing Hamstring Stretch
1:00 Scorpion Stretch
1:00 Rhomboid Stretch
COMP/SPORT
Front Squat
E2MOM x 5
10, 8, 6, 4, 2
Fitness
Metcon (AMRAP – Reps)
AMRAP 10
1k/900m Bike
Into
2 Rounds
8 Box Step Downs (EL)
16 Hamstring Curls on Rower Seat
W/ Time Remaining
Max Distance Sled Push
*75ft = 1 Rep
Metcon
Metcon (Time)
MB Clean Tips!
https://www.youtube.com/watch?v=-nk0GqeSTJs
Comp
50 MB Cleans (20/14)
500m Row
100 Wall Balls
1k Row
* All Athletes to 10ft
Sport
50 MB Cleans (16/14)
500m Row
100 Wall Balls
1k Row
Fitness
35 MB Cleans
500m Row
70 Wall Balls
1k Row
Next Level
Power Clean
8 Minutes to Build to a Heavy Power Clean
@ 10 Min Mark
E30s x 5 Min (20 Reps Total)
2 Power Cleans @ 80%