12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
10 Cat/Cow
5 Half Kneeling Wall Rotations (EA)
90s Samson Stretch (EL)
5 Prone Swimmers
90s Banded Hamstring Distraction (EL)
COMP/SPORT
Split Jerk (E2MOM x 6)
2 Split Jerk Climbing
C. 3 Reps of Kneeling Jumps + Box Jump
S. 3 Reps of Box Jump + Depth Jump/w Catch
Fitness
Metcon (6 Rounds for reps)
E2MOM x 6 Alt
1. AMRAP 2
12 DB Push Press
12 Renegade Rows
Max Single DB Box Step Ups
2. Max Cal Machine
Metcon
Metcon (Time)
Comp:
4 Rounds for Time
6 Bar Muscle Ups
12 Heavy DB Alt Split Snatch (Alt Legs)
18 Box Jump Over
Sport:
4 Rounds for Time
8 C2B Pull Ups
12 Heavy DB Alt Split Snatch (Alt Legs)
18 Box Jump Over
Fitness:
4 Rounds for Time
10 Ring Rows or Jumping Pull Ups
12 DB Alt Split Snatch (Alt Legs)
18 Box Step Over