12th State CrossFit – CrossFit
Mobility
2 Rounds:
10 Lu Raises + 8 Ys + 6 Row W Press
5 Prone Swimmers
Into:
1:00 Banded Internal Shoulder Mob.
1:30 Banded Lat Stretch
1:00 Banded Rhomboid Stretch
2:00 Double Chest Stretch
COMP/SPORT
Bench Press (E2MOM x 5 )
10, 8, 6, 4, 2
* Build to a Heavy Double
* Start @ 60 – 65% of 1RM and climb every set
Fitness
Metcon (6 Rounds for reps)
EMOM 12: Alt
1. 10 Floor Press + Max Straight Leg Rises
2. 10 KB Gorilla Rows + Max Farmer Hold
* Every 10s counts as 1 Rep
Metcon
Metcon (Time)
Comp:
For Time
1.5k Row
45 Shoulder to OH (135/95)
45 Bar Facing Burpees
Sport:
For Time
1.5k Row
45 Shoulder to OH (115/75)
45 Bar Facing Burpees
Fitness:
For Time
1.5k Row
30 Shoulder to OH
30 Bar Facing Burpees