12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Min Prone Lat Stretch
10 Band Pull Aparts
2 Min Double Chest Stretch
10 Band Pull Aparts
90s Barball Trap Smash (EA)
90s Calf Stretch (EL)
COMP/SPORT
Bench Press (E3MOM x 4 )
Bench Press 10 Reps + Gorilla Row 10 Reps Each Arm
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
10 Floor Press
20 Air Squats
10 Renegade Rows (EA)
200m Run
Metcon
Metcon (3 Rounds for reps)
Comp:
3 Min On 1 Min Rest x 3
25/20 Cal Machine
25 Box Jump Overs
Max Strict HSPU
Sport:
3 Min on 1 Min Rest x 3
20/17 Cal Machine
25 Box Jump Overs
Max HSPU
Fitness:
3 Min on 1 Min Rest x 3
17/14 Cal Machine
25 Box Step Overs
Max Box HSPU or Z Press