12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Rounds:
15 Band Pull Aparts
5 Pass Throughs
3 Around the Worlds (EA)
Into:
2:00 Double Arm Lat Stretch
1:30 Banded Rhomboid Stretch
1:30 Lizard Stretch
1:30 Pigeon Stretch
1:00 Straight Leg Calf Stretch
1:00 Bent Knee Calf Stretch
COMP/SPORT
Strict Press (E2MOM x 6 )
2 Strict Press: Climbing
+
C. 3 Weighted Strict Pull Ups + 3 Strict Pull Ups
S. 6 – 8 Strict Pull Ups or Pull Up Scales
Fitness
Metcon (6 Rounds for reps)
E2MOM x 6 Alt
1. 12 DB Push Press + Max Band Pull Aparts
2. 15/12 Cal Machine + Max Plate Russian Twists
Metcon
Metcon (4 Rounds for reps)
Intervals
Comp:
Intervals
3 Minutes Work : 1 Min Rest x 4
20/17 Cal Machine
15 Double DB Hang Cleans (50s/35s)
Max Box Jumps
Sport:
3 Minutes Work : 1 Min Rest x 4
17/15 Cal Machine
15 Double DB Hang Cleans (40s/25s)
Max Box Jumps
Fitness:
3 Minutes Work : 1 Min Rest x 4
15/12 Cal Machine
15 Double DB Hang Cleans
Max Box Step Ups