12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Min Barbell Trap Smash (EA)
2 Min Banded Lat Stretch (EA)
90s Banded Hamstring Distraction (EL)
90s Calf Stretch (EL)
Push Jerk (E2MOM x 6 )
4 Push Jerks
C. 4 Kneeling Jumps
S. 4 Long Jumps
Fitness
Metcon (6 Rounds for reps)
E2MOM Alt x 6
1. AMRAP 2
5 Burpee Broad Jumps
10 HR Push Ups
Max Plank Pull Through
2. Max Meter Machine
Metcon
Metcon (Time)
Comp:
3 Rounds
400M Run
15 HSPU
21 TTb
Sport:
3 Rounds
400M Run
12 HSPU
15 TTb
Fitness:
3 Rounds
400m Run
12 Z-Press or Box HSPU
15 Hanging Knee Raises