12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Min Banded Samson Stretch EL
2 Min Banded Hamstring Distraction (EL)
90s KB Lat Smash (KB under arm EA)
90s KB Forearm Smash (EA)
COMP/SPORT
Back Squat (E2MOM x 6 )
6- 6 – 4- 4- 2- 2
3 EL DB Single Arm/SL RDL (Slow)
* Alternate legs you start with each set *
Fitness
Metcon (Weight)
E3MOM x 4
16 Goblet Curtsy Lunges
8 SA/SL DB RDL Each Leg
8 Goblet Squat Jumps
Recovery Bike
Metcon
Metcon (Time)
Comp:
For Time
40 Sit Ups
20 Front Squats (155/105)
80 C2B Pull Ups
20 Front Squats (155/105)
40 Sit Ups
Sport:
For Time
20 Front Squats (135/95)
30 Pull Ups
60 Sit Ups
30 Pull ups
20 Front Squats (135/95)
Fitness:
For Time
20 Front Squats
30 Jumping Pull Ups or Ring Rows
60 Sit Ups
30 Jumping Pull ups or Ring Rows
20 Front Squats
CORE
Metcon (Time)
2 Rounds
20 Turkish sit ups (10 Each Arm)
40 Hollow Rocks
20 Plank Pull Through
40 KB Side Bends (20 Each Side)