12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Weighted Prone Presses (2.5/5lbs)
15 Cat Cows
Into:
1:00 Sink Stretch
1:00 Sleeper Stretch
2:00 Childs Pose
2:00 Saddle Stretch
COMP/SPORT
Metcon (AMRAP – Reps)
Comp
EMOM 10
12-20 Free Standing Shoulder Taps
Sport
EMOM 10
4-6 HSPU or Box HSPU
Fitness
Metcon (Time)
For Time: 12 Minute Cap (30ft Segments)
60ft Backward Seal Walk
30 Gorilla Row
30 KB Push Press
3 Shuttle Runs*
60ft Backward Seal Walk
20 Gorilla Row
20 KB Push Press
2 Shuttle Runs*
60ft Backward Seal Walk
10 Gorilla Row
10 KB Push Press
1 Shuttle Run*
* 1 Shuttle = 30 feet down and back
Metcon
Metcon (Time)
Comp
E3MOM x 5
9 DB Burpee Deadlift (50/35)
17/15 Cal Machine
21 Sit Ups
Sport
E3MOM x 5
9 DB Burpee Deadlift (40/25)
15/12 Cal Machine
21 Sit Ups
Fitness
E3MOM x 5
9 DB Burpee Deadlift (Weight of Choice)
12/10 Cal Machine
21 Sit Ups
*Record Round Times
Next Level
Metcon (Time)
For Time
40 Cal Echo Bike
40 Cal C2 Bike
30 Cal Echo Bike
30 Cal C2 Bike
20 Cal Echo Bike
20 Cal C2 Bike
10 Cal Echo Bike
10 Cal C2 Bike