12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Rounds:
20 KB Pull Overs (On Bench)
20 T-Spine Ext Over Foam Roller
Into:
1:00 Lat Smash with Foam Roller
2:00 Double Banded Lat Stretch
1:30 Banded Internal Shoulder Mob.
2:00 Happy Baby
1:30 Pigeon Pose
COMP/SPORT
Push Press (1 Rep Max )
Strict Pull Ups (Max Set )
Fitness
Metcon (6 Rounds for reps)
E2MOM x 6 Alt
1. 12 KB S2OH + Max Cal Bike
2. 16 Gorilla Rows + Max Sit Ups
(8 Each Arm)
Metcon
Spider Monkey (Time)
Comp:
For Time
50 Pull Ups
40 TTb
30 HSPU
20 Bar Muscle Ups
* EMOM 5 Box Jump Overs
Sport:
For Time
40 Pull Ups
30 TTb
20 HSPU
10 Burpee Pull Ups
* EMOM 5 Box Jump Overs
Fitness:
For Time
40 Jumping Pull Ups
30 Hanging Knee Raises
20 Box HSPU or ZPress
10 Burpee Jumping Pull Ups
* EMOM 5 Box Step Overs
* Start with Pull Ups
compare to 3/30/2021