12th State CrossFit – CrossFit
Mobility
2 Rounds:
10 Liu Raises + 8 Ys + 6 Row W Press
10 Table Tops
5 Prone Swimmers
Into:
1:30 Banded Rhomboid Stretch
1:30 Banded Lat Stretch
1:30 Banded Tricep Stretch (Low Anchor Point)
1:30 Double Chest Stretch
2:00 Couch Stretch
COMP/SPORT
Bench Press (E2MOM x 5)
9 – 7 – 5 – 3- 1
* Start @ 70% 1 RM and Build 5-10lbs
* Climb to a Heavy Single
Fitness
Metcon (Weight)
EMOM 10 : Alternating
1. 8 Half Kneeling SA Landmine Press (EA)
2. 8 Landmine SA Bend Over Row (EA)
Metcon
Metcon (Time)
Comp:
15 Deadlifts (265/195)
30/25 Cal Machine
45 Sit Ups
60 Lateral Barbell Burpees
45 Sit Ups
30/25 Calories
15 Deadlifts (265/195)
Sport:
15 Deadlifts (225/155)
30/25 Cal Machine
45 Sit Ups
45 Lateral Barbell Burpees
45 Sit Ups
30/25 Calories
15 Deadlifts (225/155)
Fitness:
15 Deadlifts
30/25 Cal Machine
45 Sit Ups
30 Lateral Barbell Burpees
45 Sit Ups
30/25 Calories
15 Deadlifts
* Weight of Choice