12th State CrossFit – CrossFit
Mobility
2 Rounds
20 T-Spine Ext. Over Foam Roller
20 Tib Raises
Into:
1:00 Forearm Smash
1:00 Quad Smash
2:00 Frog Stretch
2:00 Straddle Stretch
COMP/SPORT
Clean Technique Work (Weight)
E90s x 8
3 Position Clean
High Hang Clean : Receive @ 6 Inches
Hang Clean : Receive @ 4 Inches
Clean: Receive @ 2 Inches
Fitness
Metcon (Time)
12 Minutes to Complete
10 HR Push Ups
20 MB Cleans
30/20 Calorie Row
40 MB Sit Ups
30/20 Calorie Row
20 MB Cleans
10 HR Push Ups
Metcon
Metcon (AMRAP – Reps)
Comp
2 Minutes Work / 1 Rest x 4
Rounds 1 and 3
10 Hang Cleans (135/95)
15 Box Jump Overs
Max Cal Machine
Rounds 2 and 4
12/10 Calorie Machine
15 Box Jump Overs
Max Hang Cleans
Sport
2 Minutes Work / 1 Rest x 4
Rounds 1 and 3
10 Hang Cleans (115/75)
12 Box Jump Overs
Max Cal Machine
Rounds 2 and 4
12/10 Calorie Machine
12 Box Jump Overs
Max Hang Cleans
Fitness
2 Minutes Work / 1 Rest x 4
Rounds 1 and 3
10 Hang Cleans
10 Box Step Overs
Max Cal Machine
Rounds 2 and 4
10/8 Calorie Machine
10 Box Step Overs
Max Hang Cleans