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)
9 – 7 – 5 – 3- 1
* Climb to a Heavy Single
Fitness
Metcon (Weight)
EMOM 10
1. 8 DB Single Arm Alt Floor Press (EA)
* Alternate at top
2. 8 Renegade Rows (EA)
Metcon
Metcon (Time)
Comp:
800m Run
10 Double KB Clean and Jerks
60/50 Calorie Machine
10 Double KB Clean and Jerks
40 Burpees
10 Double KB Clean and Jerks
20m HSW
C. (55/35)
Sport:
800m Run
10 Double KB Clean and Jerks
60/50 Calorie Machine
10 Double KB Clean and Jerks
40 Burpees
10 Double KB Clean and Jerks
20 HSPU
S. Kbs : Weight of Choice
Fitness:
800m Run
10 Double KB or DB Clean and Jerks
60/50 Calorie Machine
10 Double KB or DB Clean and Jerks
40 Burpees
10 Double KB or DB Clean and Jerks
20 Box HSPU or Z Press