12th State CrossFit – CrossFit
Mobility
2 Rounds:
10 Lu Raises + 8 Ys + 6 Row W Press
5 Prone Swimmers
Into:
1:00 Banded Internal Shoulder Mob.
1:30 Banded Lat Stretch
1:00 Banded Rhomboid Stretch
2:00 Double Chest Stretch
COMP/SPORT
Bench Press (E2MOM x 5 )
10,8,6,4,2
Building to a Heavy Double
* Start 5- 10 lbs heavier than you did last week and build to 5 -10 lbs heavier than you did last week
Fitness
Metcon (Weight)
EMOM 10 : Alternating
1. 8 Single Arm DB Push Press RA
+ Max Chinese Plank : Face Down
2. 8 Single Arm DB Push Press LA
+ Max Chinese Plank : Face Up
Metcon
Metcon (Time)
Comp:
Buy In: 1k Run
Then
15 Burpee Bar Muscle Ups
30 Strict HSPU
30 Cleans (135/95)
150 Double Unders
Sport:
Buy In: 1k Run
Then
15 Burpee C2B Pull Ups
30 HSPU
30 Cleans (115/75)
150 Double Unders
Fitness:
Buy In: 1k Run
Then
15 Burpee Pull Ups
30 Box HSPU or Z – Press
30 Cleans
300 Single Unders