12th State CrossFit – CrossFit
Mobility
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
COMP/SPORT
EMOM 8:
C. Bar Muscle Ups
S. C2B Pull Ups
Bar Muscle-ups (EMOM 8 )
4 – 6 Bar Muscle Ups
Chest-To-Bar Pull-ups (EMOM 8)
5 – 8 C2B Pull Ups or
Pull Up Practice
Fitness
Metcon (4 Rounds for reps)
E3MOM x 4
3 Eccentrics
6 Kips
9 Toe Assisted Pull Ups
15 Hollow Rocks
Recovery Bike
Metcon
Metcon (Time)
Comp:
For Time
40 Farmer Carry Lunges
50 Front Rack Lunges
60 Front Rack + OH Lunges
C. 50/35
EMOM: 5 Burpees
* Start with the Burpees
Sport:
For Time
40 Farmer Carry Lunges
50 Front Rack Lunges
60 Front Rack + OH Lunges
S. 40/25
EMOM: 5 Burpees
* Start with Burpees
Fitness:
For Time
40 Farmer Carry Lunges
50 Front Rack Lunges
60 Front Rack + OH Lunges
EMOM: 4 Burpees
* Start with Burpees