12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Rounds:
20 KB Pull Overs (On Bench)
20 Front Rack Openers (On Bench)
Into:
1:00 Trap Smash w/ Barbell
2:00 Double Banded Lat Stretch
1:30 Banded Internal Shoulder Mob.
2:00 Happy Baby
1:30 Pigeon Pose
COMP/SPORT
Push Press (E2MOM x 6 )
5 Push Press : Climbing to a Heavy set of 5
C. 4 Weighted + 4 Strict Pull Ups
S. 3 Strict Pull Ups + 3 Eccentrics (5s Descent)
* If needed Jump to top
Fitness
Metcon (6 Rounds for reps)
E2MOM Alt x 6
1. 8 Half Kneeling DB SA Strict Press + Max Meter Row
2. 16 Renegade Rows + Max Hollow Rocks
Metcon
Metcon (4 Rounds for reps)
Intervals
Comp:
3 MInutes Work/1 Min Rest x 4
500 Row
7 Push Jerks (145/100)
Max T2B
Sport:
3 MInutes Work/1 Min Rest x 4
500/400 Row
7 Push Jerks (115/75)
Max T2B
Fitness:
3 MInutes Work/1 Min Rest x 4
400/300 Row
7 Push Jerks
Max Hanging Knee Raises