12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Rounds:
10 Lu Raise(Slight Forward Hinge)
20 T-Spine Ext. Over Foam Roller
Into:
1:30 Calf Foam Roll
1:30 Quad Foam Roll
2:00 Double Banded Lat Stretch(Explore Corners)
1:00 Banded Rhomboid Stretch
2:00 Double Chest Stretch
COMP/SPORT
Push Press (E2MOM x 6 )
4 Push Press: Climbing to a Heavy Set of 4
C. 3 Weighted + 3 Negative Strict Pull Ups (5s)
S. 4 Strict Pull Ups + 3 Eccentrics (5s)
* If needed Jump to top
Fitness
Metcon (6 Rounds for reps)
E2MOM x 6 Alt
1. 12 DB Bicep Curl + Arnold Press + Max C2 Bike
2. 15 KB Towel Row + Max Echo
Metcon
Metcon (4 Rounds for reps)
Intervals
Comp:
3 Minutes Work: 1 Min Rest x 4
100 Double Unders
6 Bar Muscle Ups
Max HR Push Ups
Sport:
3 Minutes Work: 1 Min Rest x 4
75 Double Unders
12 C2B Pull Ups
Max HR Push Ups
Fitness:
3 Minutes Work: 1 Min Rest x 4
150 Single Unders
12 Pull Ups or Pull Up Scales
Max HR Push Ups