12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Rounds:
10 Lu Raise + 8 Y’s + 6 Row W Press
20 T-Spine Ext. On Foam Roller
Into:
2:00 Banded Lat Stretch
1:00 Banded Internal Shoulder Stretch
1:30 Calf Smash
1:00 Bent Knee Calf Stretch
1:00 Straight Leg Calf Stretch
COMP/SPORT
E2MOM x 6
4 Strict Press: Climbing
+
C. 4 Strict Negative Pull Ups + 4 Strict Pull Ups
S. 5 -7 Strict Pull Ups or Pull Up Scales
Strict Press (E2MOM x 6 )
4 Reps: Climbing
Strict Pull Ups (E2MOM x 6 )
Fitness
Metcon (6 Rounds for reps)
E2MOM x 6 Alt
1. 15 Empty Bar Strict Press
+ Max Plank Pull Through (Use KB)
2. 20 KB Gorilla Row (10 Each Arm)
+ Max Farmer Carry
25 Ft = 1 Rep
Metcon
Metcon (4 Rounds for calories)
Comp:
3 Minutes Work/1 Min Rest x 4
75 Double Unders
15 Push Press (115/80)
Max Calorie Machine
Sport:
3 Minutes Work/1 Min Rest x 4
50 Double Unders
15 Push Press (95/65)
Max Calorie Machine
Fitness:
3 Minutes Work/1 Min Rest x 4
150 Single Unders
15 Push Press (Weight of Choice)
Max Calorie Machine