12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
90s Banded Lat Stretch (EA)
10 Seated Scapular Wall Slides
5 Half Kneeling Wall Rotations (EA)
10 Seated Scapular Wall Slides
90s Couch Stretch (EL)
1 Min Calf Stretch (EL)
COMP/SPORT
Push Jerk + Split Jerk (E2MOM x 6)
Push Jerk + Split Jerk
3 Push Jerks + 1 Split Jerks
C. 4 Kneeling Jumps + Broad Jump
S. 4 Broad Jump + Box Jump
Fitness
Metcon (6 Rounds for reps)
E2MOM x 6 Alt
1. 3 Man Makers
6 Burpee Broad Jumps
9 Box Jumps or Steps
2. Max Meter Machine
Metcon
Metcon (Time)
For Time
45 DB S2OH
400 M Run
30 DB Burpee
400 M Run
15 Devils Press
C. (50/35)
S. (40/25)
F. (Your choice)