12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
90s Barbell Trap Smash
2 Min Banded Lat Stretch (EA)
2 Min Double Chest Stretch
2 Min Pigeon Stretch (EL)
COMP/SPORT
Split Jerk (E2MOM x 6 )
1 Pause Dip + 1 Split Jerk
Pause Dip: Pause for 2 Seconds in Bottom of Dip then stand
C. 3 Kneeling Jump + Broad Jump + Box Jump
S. 3 Box Jump + Depth Jump + Broad Jump
Fitness
Metcon (6 Rounds for reps)
E2MOM x 6 Alt
1. AMRAP 2
2 Wall Walks or 8 Push ups
6 Box Jumps or Step Ups
12 V- Ups
2. Max Meter Machine
Metcon
Metcon (Time)
Comp:
15 – 10 – 5
S2OH (135/95)
Burpee Pull Up
Into
30 – 20 – 10
Cal Machine
HSPU
Sport:
15 – 10 – 5
S2OH (115/75)
Burpee Pull Up
Into
30 – 20 – 10
Cal Machine
15 – 10 – 5
HSPU
Fitness:
15 – 10 – 5
S2OH (115/75)
Burpee Pull Up
Into
20 – 15 – 10
Cal Machine
15 – 10 – 5
Z- Press or Box HSPU