12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
10 Cat/Cow
90s Couch Stretch Each Leg
5 Prone Swimmers
90s Pigeon Stretch Each Leg
5 Prone Swimmers
2 Min Double Chest Stretch
5 Prone Swimmers
90s Barbell Trap Smash Each Arm
COMP/SPORT
Sumo Deadlift (E3MOM x 5 )
5 Reps @ 75 – 80% 1 RM Deadlift
Strict HSPU (E3MOM x 5 )
6 – 10 Reps
Strict Pull Ups (E3MOM x 5 )
6 – 10 Reps: Weighted if Possible
Fitness
Metcon (5 Rounds for reps)
E3MOM x 5
250 M Row
10 Ring Rows or Pull Ups Scales
Max Push Ups
Metcon
Metcon (Time)
Comp:
10 – 1
Sumo Deadlift High Pull (95/65)
TTB
* 30 DU After Each Set of TTB
Sport:
10 – 1
Sumo Deadlift High Pull (77/55)
TTB
* 20 DU After Each Set of TTB
Fitness:
10 – 1
Sumo Deadlift High Pull
HKR
* 40 SU After Each Set of HKR