12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Rounds:
20 KB Pull Overs
20 Front Rack Openers
Into:
1:00 T-Spine Ext. Over Foam Roller
1:00 Hip 90-90s
1:30 Lizard Stretch (EL)
1:30 Banded Samson Stretch (EL)
1:00 Standing Banded Lat Stretch (EA)
COMP/SPORT
E2MOM x 6
6 Strict Press : Climbing
C. 6 Strict Pull Ups
* First 3 with 3- 5s negatives down
S. 4 – 6 Strict Pull Ups
or Strict Pull Up Scales
Strict Press (E2MOM x 6 )
6 Reps Climbing to a Heavy Set o 6
Strict Pull Ups (E2MOM x 6 )
C. 6 Reps (first we with 3-5s negative)
S. 4 – 6 Reps
Fitness
Metcon (6 Rounds for reps)
E2MOM Alt x 6
1. 15/12 Cal Row
12 Z-Press
Russian Twists
2. 15/12 Cal Bike
12 Renegade Rows (EA)
Max Hollow Rocks
* record the number of russian twists for 1/3/5
* record the number of hollow rocks for 2/4/6
Metcon
Metcon (4 Rounds for reps)
Intervals
3 Minutes Work/ 1 Minute Rest x 4
C. 400m Run
8 Clean and Jerks (135/95)
Max Bar Facing Burpees
S. 400m Run
8 Clean and Jerks (115/75)
Max Bar Facing Burpees
F.400m Run
8 Clean and Jerks (Weight of Choice)
Max Bar Facing Burpees