12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Min Double Chest Stretch
10 Half Kneeling Wall Rotations (EA)
2 Min Couch Stretch (EL)
2 Min Pigeon Stretch (EL)
COMP/SPORT
Back Squat (E2MOM x 6 )
7- 7 – 5- 5- 3- 3
* Climbing
12 Death March: 6 EL * Use 2 DBs
Fitness
Metcon (4 Rounds for reps)
E3MOM x 4
750/600m Bike
12 Bulgarian Split Squats (EL)
Max Hip Bridges (Feet on Bench)
Metcon
Metcon (Time)
Comp:
800m Run
60 TTB
40 Thrusters (95/65)
20 Bar Facing Burpees
Sport:
800m Run
40 TTB
40 Thrusters (75/55)
20 Bar Facing Burpees
Fitness:
800m Run
40 Hanging Knee Raises
40 Thrusters (65/45)
20 Bar Facing Burpees
CORE
Metcon (Time)
Double Tabata Planks
8 Minutes
2 Rounds each of : 40s Plank, 20s Rest
Front Plank
Side Plank
Side Plank
Reverse Plank : Hands on Floor Behind You with Hips In Air Facing Up