12th State CrossFit – CrossFit
Secondary Lifts/ Accessory
E90s x 9 (3 rds or each exercise)
In 90s 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 SA Floor Press 3,X,2,1
Metcon (3 Rounds for reps)
Tempo Lat Pull Over 3,X,2,1 (work 1 minute rest 30s)
Metcon (3 Rounds for reps)
Plank Pull Throughs (Work for 1 min rest 30)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 14
40 Step Ups use a Chair or Stairs
40 Double Taps or Double Unders
40 Burpees