12th State CrossFit – CrossFit
Secondary Lifts/ Accessory
E2MOM x 9 (3 Rounds Each Exercise)
In 2 minutes 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 Goblet Squat 3,2,X,1
(90s Work, 30s rest)
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
Metcon
Metcon (4 Rounds for time)
E3MOM x 4
15 Goblet Squats
12 Burpees
9 DB or Kb Single Arm S2OH Each Arm