12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
90s Banded Lat Stretch (EA)
90s Banded Samson Stretch (EL)
90s Banded Hamstring Distraction (EL)
2 Min Double Chest Stretch
Metcon
Paper Jam (Time)
Comp:
Partition As Needed
120/100 Cal Machine
60 Burpees
60 Double DB Squats (50/35)
24 Wall Walks
Sport:
Partition As Needed
120/100 Cal Machine
60 Burpees
60 Double DB Squats (40/25)
18 Wall Walks
Fitness:
Partition As Needed
100/80 Cal Machine
60 Burpees
60 Double DB Squats
12 Wall Walks or 48 HR Push Ups
Strength
Front Squat (10 x 3 )
10 Sets of 3 Reps @ 65% 1RM