12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Ts 8 Ys 6 Row W Press
:30 AMRAP Tib Raises
Into:
1:00 Wall Hinge
1:00 Tricep Stretch on Rig
1:00 Calf Stretch on Rig
1:00 Cobra
COMP/SPORT
Shoulder to Overhead Complex (Weight)
E2MOM x 5
3 Push Press + 2 Push Jerks + 1 Split Jerks
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 5 Rest 1 AMRAP 5
500m BIke
With time Remaining
AMRAP
10 DB Hang Clean and Jerk (Alt by 5s)
10 DB Step Ups
20 Hollow Rocks
* All DB movements with a single DB
Metcon
Metcon (Time)
Comp
500m Row
Into
4 Rounds
50 Double Unders
15 Push Jerks (115/85)
Into
500m Row
Sport
500m Row
Into
4 Rounds
50 Double Unders
15 Push Jerks (95/65)
Into
500m Row
Fitness
500m Row
Into
4 Rounds
100 Single Unders
15 Push Jerks
Into
500m Row