12th State CrossFit – CrossFit
Mobility
2 Rounds:
10 Lu 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
*Climb to a Heavy Single
Fitness
Metcon (Weight)
EMOM 10
1. 12 Plate Pinch Floor Press
2. 12 Plate Rear Delt Raise
Metcon
Metcon (Time)
Comp
For Time:
45 Bar Facing Burpees
45/35 Cal Row
30 Toes to Bar
30 Hang Cleans (155/115)
15 Ring Muscle Ups
15 Push Jerks
Sport
For Time:
45 Bar Facing Burpees
45/35 Cal Row
30 Toes to Bar
30 Hang Cleans (135/85)
15 Bar Muscle Ups or Burpee Pull Ups
15 Push Jerks
Fitness
For Time:
45 Bar Facing Burpees
45/35 Cal Row
30 Toes to Bar
30 Hang Cleans
15 Burpee Jumping Pull Ups
15 Push Jerks