Members - 12th State Crossfit

Daily Workouts

October 6

WOD

CrossFit - Tue, Oct 6

Week 1 of Fittest of the Coast is Here!
Heat sheet sign ups are below:
12th State CrossFit — Heats

Week 1 Qualifier:
AMRAP 18
6 Shuttle Runs
18 Line Facing Burpees
54 Double Unders (Novice has single unders)

Good luck, cheer loud and have a blast!

Mobility

2 Rounds
150ft Upside Down KB Carry (EA)
15 Banded Pull Aparts
Into:
1:00 Forearm Roll w/ Barbell
1:00 Bicep Roll w/ Barbell
1:00 Trap Smash w/ Barbell
1:00 Bicep Stretch on Wall

Gymnastics Metcon

Metcon (AMRAP - Rounds & Reps)

Comp

AMRAP 8
2 - 4- 6- 8- 10
Bar Muscle Ups
200m Run after each set

Sport

AMRAP 8
1- 2- 3- 4- 5
Bar Muscle Ups
200m Run after each set
or
4 - 8 - 12 - 16 - 20
C2B Pull Ups
200m Run after each set

Fitness

AMRAP 8
4 - 8 - 12 - 16 - 20
Pull Up Scales
200m Run after each set

Rest 3:00

Metcon (AMRAP - Reps)

EMOM 12
1. 10 W + Y Press
2. 30 Hollow Rocks
3. 100 ft Plate Pinch Carry

Scaled: