12th State CrossFit – CrossFit
Secondary Lifts/ Accessory
E2MOM x 9
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 Bulgarian Split Squat 3,1,X,1
Metcon (3 Rounds for reps)
Tempo Sumo RDL 4, X,2,1( 90s 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
20 FC Walking or Reverse Lunges (10 Each Arm)
10 HSPU/ Pike Push Ups
20 Goblet Squats
10 Renegade Rows (Each Arm)