12th State CrossFit – CrossFit
Secondary Lifts/ Accessory
E2MOM x 9 ( 4 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 SA Floor Press 3,X,2,1
Metcon (3 Rounds for reps)
Tempo Lat Pull Over 3,X,2,1
(90s Work, 30s Rest)
Metcon (3 Rounds for reps)
Plank Pull Throughs
(90s Work, 30s Rest)
Metcon
Metcon (4 Rounds for reps)
EMOM 16
Min 1. 1 Turkish Get Up Each Arm
Min 2. Max MT Climbers
Min 3. 30 Hollow Rocks
Min 4. Max Squat Jumps Over DB or KB