12th State CrossFit – CrossFit
Mobility
2 Rounds
15 Tib Raises (Pause At Top)
10 KB Pull Overs on Bench
Into:
1:00 Quad Roll
1:00 T-Spine Ext Over Roller
1:00 Couch Stretch
1:00 Pigeon Stretch
COMP/SPORT
Clean Technique Work (Weight)
E90s x 8
Segmented Clean Deadlift
Pause 2 Inches Off of The Ground
Pause at the Knee
Pause at Mid Thigh
+ 1 Hang Clean
Fitness
Metcon (Time)
12 Minutes to Complete
2 Rounds
25/20 Cal Row
25 Slam Balls
Into
2 Rounds
25/20 Calorie Bike
15 Reverse Lunges Each Leg
* Hold Slam Ball
Metcon
Metcon (AMRAP – Reps)
Comp
2 Min Work: 1 Min Rest x 4
Rounds 1 and 3
10 Line Facing Burpees
5 Shuttle Runs
Max DB Cleans (50/35)
Rounds 2 and 4
10 DB Cleans (50/35)
5 Shuttle Runs
Max Line Facing Burpees
Sport
2 Min Work: 1 Min Rest x 4
Rounds 1 and 3
10 Line Facing Burpees
5 Shuttle Runs
Max DB Cleans (40/25)
Rounds 2 and 4
10 DB Cleans (40/25)
5 Shuttle Runs
Max Line Facing Burpees
Fitness
2 Min Work: 1 Min Rest x 4
Rounds 1 and 3
8 Line Facing Burpees
4 Shuttle Sprints
Max DB Cleans
Rounds 2 and 4
8 DB Cleans
4 Shuttle Sprints
Max Line Facing Burpees