12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Min Legs Up
5 Prone Swimmers
90s Banded Shoulder Distraction (EA)
5 Prone Swimmers
2 Min Prone Lat Stretch
5 Prone Swimmers
90s Couch stretch (EL)
Metcon
Metcon (4 Rounds for time)
Comp:
E7MOM x 4
Buy In: 500M Row
15 Burpees
5 Hang Clusters (135/95)
15 Box Jump Overs
10 Bar Muscle Ups
Sport:
E7MOM x 4
Buy In: 500/400m Row
10 Burpees
5 Hang Clusters (115/75)
15 Box Jump Overs
10 -15 C2B Pull Ups
Fitness:
E7MOM x 4
Buy In: 500/400m Row
10 Burpees
5 Hang Clusters
15 Box Step Overs
10 – 15 Jumping Pull Ups
* Two twists to our intervals today
* 1) We will continue to rotate the starting exercise each round
* 2) Each interval the 500/400m row will alternate being a buy in or a cash.
Round 2 will start with Hang Clusters and finish with Row
Round 3 will start with the Rower then move to
Box Jump Overs
Round 4 will Start with Gymnastic movement and finish with row