12th State CrossFit – CrossFit
Secondary Lifts/ Accessory
E90s x 9 (3 each exercise)
In 90s window athletes will work on one side for 30 seconds then they will rest for 15s before switching sides.
How to Read Tempo:
Ecentric Load, Bottom Position, Concentric Action, Top Position
Metcon (3 Rounds for reps)
Tempo Weighted Split Squat, 3,2,X,1
Metcon (3 Rounds for reps)
Tempo Weighted Hip Bridge 3,X,1,2
Metcon (3 Rounds for reps)
Side Bends
Metcon
Metcon (3 Rounds for time)
0 – 3
150 Double Unders or Double Taps For Time
3 – 9
100 Russian Swings
9 – 15
50 Burpees
** Any time remaining is rest before the next section**