12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
:60 Front Split (EL)
:90 Pigeon Stretch (EL)
:90 Childs Pose (Focus on belly breathing)
:60 Cat/Cow
:90 Front Rack Stretch w/ BB
:90 Double Chest Stretch
Competition
Metcon (5 Rounds for time)
EMOM 4
1. 200m Run
2. 16 C2B Pull Ups
3. 8 Deadlifts (225/155)
4. 4 Wall Walks
For Time
EMOM
For Time
EMOM
Rounds 1/3/5 : Time will be 4 Minutes
Rounds 2/4: Record How Quickly you Complete the Reps
Sport
Metcon (5 Rounds for time)
EMOM 4
1. 200m Run
2. 12 Pull Ups
3. 8 Deadlifts (185/135)
4. 3 Wall Walks
For Time
EMOM
For Time
EMOM
Rounds 1/3/5 : Time will be 4 Minutes
Rounds 2/4: Record How Quickly you Complete the Reps
Fitness
Metcon (5 Rounds for time)
EMOM 4
1. 200m Run
2. 12 Jumping Pull Ups or Ring Rows
3. 8 Deadlifts
4. 3 Wall Walks or Inch Worms + Push Up
For Time
EMOM
For Time
EMOM
Rounds 1/3/5 : Time will be 4 Minutes
Rounds 2/4: Record How Quickly you Complete the Reps