12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Min Double Chest Stretch
90s Banded Lat Stretch (EA)
90s Banded Shoulder Distraction (EA)
2 Min Banded Hamstring Distraction
2 Min Banded Samson Stretch
COMP/SPORT
Push Press (E2MOM x 6 )
5 Push Press: Climbing to a heavy 5
+
6 Box Jumps
Fitness
Metcon (3 Rounds for reps)
E2MOM x 6 Alt (3 Each)
1. AMRAP 2
10 DB Push Press
10 Box Jumps or Step Ups
2. 500/400m Row
* Just record your AMRAP Reps * Pick up where you left off. The Row is for completion
Metcon
Metcon (Time)
Comp:
4 Rounds
2 Round of Nate
25 Sit Ups
50 Double Unders
Sport:
4 Rounds
2 Round of Nate
25 Sit Ups
50 Double Unders
Sub – 2 Burpee Pull Ups
Fitness:
4 Rounds
2 Round of Nate
25 Sit Ups
50 Double Unders
Sub – 2 Burpee Jumping Pull Ups
4 Z- Press or Box HSPU