12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
90s Prone Lat Stretch (Floor or Box)
30s Half Kneeling Wall Rotations (EA)
2 Min Double Chest Stretch
30s Prone Swimmers
90s Hamstring Stretch EL (Banded or Box)
COMP/SPORT
Comp: E2MOM Deadlifts and Strict HSPU
Sport: E2MOM Deadlifts and Strict Pull Ups
Deadlift (E2MOM x 6 )
5 Reps @ 70 – 75% of 1RM
Strict HSPU (E2MOM x 6 )
5 – 8 Reps
Strict Pull Ups (E2MOM x 6 )
5 – 8 Pull Ups (Weighted if Possible) (Pull Up Scales if Needed)
Fitness
Metcon (6 Rounds for reps)
E2MOM x 6 Alt
15/12 Cal Machine
1. 10 – 15 HR Push Ups
2. 5 – 8 Pull up Progressions
Metcon
Metcon (Time)
Comp:
4 Rounds
15 Box Jumps
15 C2B Pull Ups
5 Power Cleans (155/105)
Sport:
4 Rounds
15 Box Jumps
10 Pull Ups
5 Power Cleans (135/85)
Fitness:
4 Rounds
15 Box Step Ups
10 Jumping Pull Ups
5 Power Cleans