12th State CrossFit – CrossFit
Mobility
2 Rounds:
10 Plate Halos (Ea Side)
20 KB Pullovers (Back on Bench)
Into:
1:30 Forearm Smash w/ BB
1:30 Bicep Smash w/ BB
1:30 Standing Banded Lat Stretch
1:00 Banded Internal Shoulder Mob.
1:30 Happy Baby
2:00 Childs Pose – Walk Fingers from Side to Side
COMP/SPORT
Bench Press (E2MOM x 5 )
10 – 8 – 6 – 4- 2
* Climb to a heavy Double
* Start bout 5 lbs Heavier than you did last week and climb 5lbs Heavier
Fitness
Metcon (10 Rounds for reps)
EMOM 10 Alt
1. 6 Banded Push Ups + Max Russian Twists
2. 12 Banded Face Pulls + Max Bar Hang
Russian Twists = Over and Back is One Rep
Every 5s = 1 Rep on Bar Hang
Metcon
Grip and Go (Time)
Comp:
400m Run
30 C2B Pull Ups
2 Rounds of DT (155/105)
100m Farmers Carry (70s/55s)
2 Rounds of DT
30 C2B Pull Ups
400m Run
Sport:
400m Run
30 Pull Ups
2 Rounds of DT (135/95)
100m Farmers Carry (55s/35s)
2 Rounds of DT
30 Pull Ups
400m Run
Fitness:
400m Run
30 Ring Rows
2 Rounds of DT
100m Farmers Carry
2 Rounds of DT
30 Ring Rows
400m Run
DT = 12 Deadlifts
9 Hang Power Cleans
6 Push Jerks