12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
10 Cat/Cow
2 Min Hamstring Stretch (EL) Against Rig
90s Calf Stretch (EL)
90s Barbell Trap Smash (EA)
2 Min Double Chest Stretch
COMP/SPORT
15 Minutes to Find:
3 RM Deadlift
Max Set of Strict Pull Ups
Or Max Set of Strict HSPU
Deadlift (3 Rep Max )
Strict HSPU (Max Unbroken )
Strict Pull Ups (Max Unbroken )
Fitness
Metcon (5 Rounds for reps)
EMOM 15
Min 1: 200/250 Row
Min 2. 1 Round of Cindy
Min 3. 15 Heavy Russian KB Swings
Metcon
Third Wheel (Time)
Comp:
3 Rounds
21 TTB
21/18 Cal Machine
into
2 Rounds
15 HSPU
200 M Run
Into
1 Round
21 Deadlifts (225/155)
210 Double Unders
Sport:
3 Rounds
15 TTB
15/12 Cal Machine
into
2 Rounds
9 HSPU
200 M Run
Into
1 Round
15 Deadlifts (205/145)
150 Double Unders
Fitness:
3 Rounds
15 Hanging Knee Raises
15/12 Cal Machine
into
2 Rounds
9 Z-Press
200 M Run
Into
1 Round
15 Deadlifts
300 Single Unders