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
Muscle-ups (EMOM 8 )
Comp: 3 – 5 Ring Muscle Ups
Sport: 2 – 5 Bar Muscle Ups or Muscle Up Practice
Fitness
Metcon (4 Rounds for reps)
E3MOM x 4
3 Eccentrics
6 Box Dips
9 Toe Assisted Pull Ups
12 Kips
Recovery Bike
Metcon
Metcon (Time)
Comp:
For Time
60 Burpee Box Jump Overs
EMOM
5 Double DB Hang Cleans (50/35)
* Start with DB Hang Cleans
Sport:
For Time
50 Burpee Box Jump Overs
EMOM
5 Double DB Hang Cleans (40/25)
* Start with DB Hang Cleans
Fitness:
For Time
40 Burpee Box Jump Overs
EMOM
5 Double DB Hang Cleans
* Start with DB Hang Cleans