12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Rounds:
10 Table Tops
20 T-Spine Ext Over Foam Roller
Into:
1:00 Banded Internal Shoulder Mob.
1:30 Standing Banded Lat Stretch
1:30 Banded Samson Stretch
2:00 Banded Frog Stretch
Gymnastics
Metcon (AMRAP – Reps)
Comp:
EMOM 8
7 – 10 C2B Pull Ups
Sport:
EMOM 8
5 – 8 Pull Ups or Pull Up Practice
Fitness:
E3MOM x 4
3 Eccentrics
6 Kips
9 Ring Rows
15 Hollow Rocks
Recovery Bike
* If you don’t have pull ups yet, focus on fitness to build each segment of the pull up.
Metcon
Metcon (Time)
Comp:
For Time
100 KB Swings (70/55)
* EMOM 30 Double Unders
* Start with double unders
Sport:
For Time:
100 KB Swings (55/35)
* EMOM 20 Double Unders
* Start with double unders
For Time:
100 KB Swings
* EMOM 40 Single Unders
* Start with single unders
Cap 10 Minutes