12th State CrossFit – CrossFit
Secondary Lifts/ Accessory
E90sx 9 (3 Rounds Each Exercise)
In a 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 Goblet Squat 3,2,X,1
Work for 1 min rest for 30
Metcon (3 Rounds for reps)
Tempo SA/SL RDL 2,X,2,1
Metcon (3 Rounds for reps)
Tempo Straight Leg Raises 3,X,2,1
Work for 1 minute rest for 30
Metcon
Metcon (4 Rounds for time)
E3MOM x 4
20 DB Snatch or KB Snatch
15 – 10 V Ups
10 Pike Push Ups