12th State CrossFit – CrossFit
Secondary Lifts/ Accessory
E2MOM x 9 ( 3 Rounds Each Exercise)
In 2 Min Athletes will work on one side for 45 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 SA Split Stance Lunges 3,2,X,1
Metcon (3 Rounds for reps)
Tempo SL Weighted Hip Bridge 3,X,1,2
Metcon (3 Rounds for reps)
Side Bends
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
20 DB or KB Snatches
10 OH Reverse or Walking Lunges Right Arm
20 Hang DB or KB Clean and Jerks (5 Each Arm)
10 OH Reverse or Walking Lunges Left Arm