12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
10 Cat/Cow
2 Min Prone Lat Stretch
10 Scapular Wall Slides
90s Banded Shoulder Distraction
10 Half Kneeling Wall Rotations (EA)
2 Min Double Chest Stretch
COMP/SPORT
Deadlift (E3MOM x 5 )
5 Reps @ 75 – 80% 1RM
Strict HSPU (E3MOM x 5 )
6 – 10 Strict HSPU
Strict Pull Ups (E3MOM x 5 )
6 – 10 Strict Pull Ups
* Weighted if Possible
Fitness
Metcon (5 Rounds for reps)
E3MOM x 5
10 Pull Ups or Pull Up Scales
15 HR Push Ups
Max Cal Machine
Metcon
Metcon (Time)
Comp:
For Time
25 Strict Press 95/65
400m Run
25 Push Press 135/95
400m Run
25 Push Jerks 155/105
400m Run
Sport:
For Time
25 Strict Press 65/45
400m Run
25 Push Press 95/65
400m Run
25 Push Jerks 115/75
400m Run
Fitness:
For Time
25 Strict Press 45/35
400m Run
25 Push Press 65/55
400m Run
25 Push Jerks 95/65
400m Run