12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
5 Prone Swimmers
2 Min Banded Lat Stretch (EA)
5 Prone Swimmers
2 Min Double Chest Stretch
2 Min Couch Stretch (EL)
COMP/SPORT
Push Press + Push Jerk (E2MOM x 6 )
3 Push Press + 2 Push Jerks
* Climbing
6 Seated Box Jumps
Fitness
Metcon (6 Rounds for reps)
E2MOM x 6 (alt) (3 Each)
1. AMRAP 2
12 DB Floor Press
12 Straight Leg Raises
12 Renegade Rows
* Pick up where you left off
2. Max Meter Machine In 2 Minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
Comp:
AMRAP 14
4 Wall Walks
8 Double DB Step Ups
6 DB Burpees
12 TTB
C. (50/35)
Sport:
AMRAP 14
4 Wall Walks
8 Double DB Step Ups
6 DB Burpees
12 TTB
(40/25)
Fitness:
AMRAP 14
4 Wall Walks
8 Double DB Step Ups
6 DB Burpees
12 Hanging Knee Raises