12th State CrossFit – CrossFit
Mobility
2 Rounds:
10 Plate Halos (Ea Side)
20 KB Pullovers (Back on Bench)
Into:
1:30 Forearm Smash w/ BB
1:30 Bicep Smash w/ BB
1:30 Standing Banded Lat Stretch
1:00 Banded Internal Shoulder Mob.
1:30 Happy Baby
2:00 Childs Pose – Walk Fingers from Side to Side
COMP/SPORT
Bench Press (1 Rep Max )
12 Minutes to Build to 1RM
Fitness
Metcon (AMRAP – Reps)
AMRAP 10:
10 Cal Row
10 Push Ups
20 Cal Row
20 Push Ups
30 Cal Row
30 Push Ups
40 Cal Row
40 Push Ups
Metcon
Metcon (Time)
Comp
For Time
10 Cleans (185/125)
20 Strict HSPU
30 Box Jump Overs
40 Sit Ups
500m Row
40 Sit Ups
30 Box Jump Overs
20 Strict HSPU
10 Cleans (185/125)
Sport
For Time
10 Cleans (155/105)
20 HSPU
30 Box Jump Overs
40 Sit Ups
500m Row
40 Sit Ups
30 Box Jump Overs
20 HSPU
10 Cleans (155/105)
Fitness
For Time
10 Cleans (Weight of Choice)
20 Z- Press or Box HSPU
30 Box Jump Overs
40 Sit Ups
500m Row
40 Sit Ups
30 Box Jump Overs
20 Z-Press or Box HSPU
10 Cleans (Weight of Choice)