12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Min Barbell Trap Smash (EA)
90s Banded Lat Stretch (EA)
10 Band Pull Aparts
90s Banded Samson Stretch (EL)
10 Band Pull Aparts
90s Banded Hamstring Distraction (EL)
COMP/SPORT
20 Minutes to Build to a 1 RM
Push Press
Push Jerk
Split Jerk
Push Press (1 Rep Max )
Push Jerk (1 Rep Max)
Split Jerk (1 Rep Max )
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
1K Bike or 500m Row
20 DB S2OH
20 Front Rack Lunges (Total)
40 Sit Ups
40 Double Unders or 80 Singles
Metcon
Metcon (Time)
Comp:
100 Burpees to 12″ Touch
Sport:
100 Burpees to 6″ Touch
Fitness:
100 Burpees