12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Rounds:
6Ts,6Ys,6 Row+W+Press
15 Band Pull Aparts
5 Band Around the Worlds (Ea. Direction)
Then:
:60 Front Rack Stretch w/ BB or Box
:90 Contract/Relax Banded Rhomboid Stretch (On all 4s)(Ea.Side)
:90 Contract/Relax Banded Internal/External Hip Stretch (1/2 Kneeling)(EL)
:90 Ankle Mob. w/ KB
Metcon
Metcon (5 Rounds for time)
Comp:
EMOM
Min 1. 18 T2B
Min 2. 16 Sumo Deadlift High Pull (95/65)
Min 3. 16/14 Cal Row
Min 4. 12 Pistols
For Time
EMOM
For Time
EMOM
Sport:
EMOM
Min 1. 15 T2B
Min 2. 15 Sumo Deadlift High Pull (75/55)
Min 3. 15/12 Cal Row
Min 4. 12 Pistol Scales
For Time
EMOM
For Time
EMOM
Fitness:
EMOM
Min 1. 12 Hanging Knee Raises
Min 2. 12 Sumo Deadlift High Pull
Min 3. 12/10 Cal Row
Min 4.12 Pistol Scales
For Time
EMOM
For Time
EMOM
Rounds 1/3/5 Score is 4 Minutes
Rounds 2/4 Record how long it takes you to complete all 4 Movements