12th State CrossFit – CrossFit
Mobility
2 Rounds
:30 Tib Raises
5 Jefferson Curls (Slow)
Into:
2:00 Banded Wall Squat
2:00 Straddle Stretch
2:00 Couch Stretch
1:00 Double Chest Stretch on Rig
1:00 Lat Stretch
Metcon
Metcon (Time)
Comp
4 Rounds
400m Run
6 Bar Muscle Ups
8 Deadlifts (315/225)
Rest 4 Minutes
4 Rounds
10 Hang Cleans (185/135)
20 Wall Balls
30/25 Calorie Machine
Courtesy of Coach Erik
Sport
4 Rounds
400m Run
10 C2B Pull Ups
8 Deadlifts (225/155)
Rest 4 Minutes
4 Rounds
10 Hang Cleans (135/85)
20 Wall Balls
25/20 Calorie Machine
Courtesy of Coach Erik
Fitness
4 Rounds
400m Run
10 Pull Ups or Pull Up Scales
8 Deadlifts
Rest 4 Minutes
4 Rounds
10 Hang Cleans
20 Wall Balls
20/15 Calorie Machine
Courtesy of Coach Erik