12th State CrossFit – CrossFit
Secondary Lifts/ Accessory
n 90s 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 Weighted SA Bulgarian Split Squat 3,1,X,1
Metcon (3 Rounds for reps)
Sumo RDL 4,X,2,1( 60s work/ 30s Rest)
Metcon (3 Rounds for reps)
Side Plank Hip Dips (2,x,1,2)
Metcon
Metcon (3 Rounds for time)
E5MOM x 3
15 KB or DB Sumo Deadlift High Pull
20 DB or KB Thrusters (10 Each Arm)
25 Sit Ups
30 Single KB/DB Step Ups