12th State CrossFit – CrossFit
Mobility
2 Rounds
12 KB Pull Overs on Bench
12 Dead Bugs
Into:
1:00 Banded Samson Stretch
1:00 Banded Pigeon
1:00 Banded Hamstring Mob.
1:00 Banded Straddle Stretch
COMP/SPORT
Clean Technique Work (Weight)
1 Clean Pull
1 Yo – Yo Clean
*Drop Bar
1 Clean
Fitness
Metcon (Time)
12 Min Cap
3 Rounds
12/10 Cal Bike
10 Hang DB Power Clean
Into
3 Rounds
12/10 Cal Row
10 DB Bench
Metcon
Metcon (4 Rounds for reps)
Comp
2 Minutes Work / 1 Minute Rest x 4
Rounds 1 and 3
5 Sandbag Cleans
12/10 Cal Machine
Max Double Unders
Rounds 2 and 4
50 Double Unders
12/10 Cal Machine
Max Sandbag Cleans
Sport
2 Minutes Work / 1 Minute Rest x 4
Rounds 1 and 3
5 Sandbag Cleans
10/8 Cal Machine
Max Double Unders
Rounds 2 and 4
50 Double Unders
10/8 Cal Machine
Max Sandbag Cleans
Fitness
2 Minutes Work / 1 Minute Rest x 4
Rounds 1 and 3
5 Sandbag Cleans
10/8 Cal Machine
Max Single Unders
Rounds 2 and 4
75 Single Unders
10/8 Cal Machine
Max Sandbag Cleans