12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Min Legs Up On Wall
10 Band Pull Aparts
2 Min Wall Split
10 Band Pull Aparts
90s Couch Stretch EL
10 Band Pull Aparts
90s Pigeon Stretch EL
Metcon
Metcon (4 Rounds for reps)
Comp:
E6MOM x 4
400m Run
30 Sit Ups
20 Wall Balls (20/14)
10 M Handstand Walk
Sport:
E6MOM x 4
400m Run
30 Sit Ups
20 Wall Balls (20/14)
10 HSPU
Fitness:
E6MOM x 4
400m Run
30 Sit Ups
20 Wall Balls (16/12)
10 Z-Press
* Each interval will start with the second exercise in the interval before
* Example: Round 2 starts with Sit Ups and ends with 400m Run