12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
1 Min KB Calf Smash (Each Leg)
**
2 Min KB Kneeling Calf Stretch (Each Leg)
**
1 Min Banded Shoulder Distraction (Each Arm)
**
** = 10 Band Pull Aparts after each section
COMP/SPORT
Metcon (2 Rounds for reps)
Strict Strength
Comp:
EMOM x 8
Min 1.7 – 10 Deficit Push Up
MIn 2. 7 – 10 Strict TTB
Sport:
EMOM x 8
Min 1.7 – 10 Push Up
MIn 2.10 Strict TtB or
10 Weighted V-Ups
* First Round is total Push Ups
*Second Round is total TTB or Weighted VUps
Fitness
Metcon (Distance)
EMOM 10
Bike or Row
10s Sprint / 50s Easy on Machine
* Record Meters
Metcon
Metcon (Time)
Comp:
For Time:
1,000 m Run
80 Sit Ups
60 Pull Ups
40 KB Swings (70/55)
Sport:
For Time:
1,000 m Run
80 Sit Ups
60 KB Swings (55/35)
40 Pull Ups
Fitness:
For Time:
1,000 m Run
60 Sit Ups
40 KB Swings (45/26)
20 Jumping Pull Ups
Home WOD
Metcon (Time)
For Time:
1,000m Run or Run for 6 Minutes
80 Sit Ups
60 DB or KB Swings
40 Box Jumps