12th State CrossFit – CrossFit
Mobility
2 Rounds
15 KB Pull Overs on Bench
20 T-Spine Ext. Over Foam Roller
Into:
1:00 Banded Internal Shoulder Mob.
1:00 Banded Tricep Stretch (Low Anchor)
1:00 T-Spine Roll w/ Arms in OH Position
1:00 Bicep Stretch on Wall
COMP/SPORT
Shoulder to OH Complex (Weight)
E2MOM x 5
3 Push Press + 2 Push Jerks + 1 Split Jerks
*Climbing to a Heavy Complex
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 5-Rest 1-AMRAP 5
5 DB Cleans
10 DB Push Jerks
15 Sit Ups
200m Row
*Pick Up Where You Left Off
Metcon
Metcon (Time)
Comp
400m Run
21 Power Cleans (135/95)
400m Run
15 Push Jerks (135/95)
400m Run
9 Clean and Jerks (135/95)
Sport
400m Run
21 Power Cleans (115/80)
400m Run
15 Push Jerks (115/80)
400m Run
9 Clean and Jerks (115/80)
Fitness
400m Run
21 Power Cleans
400m Run
15 Push Jerks
400m Run
9 Clean and Jerks
Weight of Choice