12th State CrossFit – CrossFit
Mobility
2 Rounds:
15 KB Pullovers (On Bench)
15 Band Pull Aparts
Into:
1:30 Banded Internal/External Hip Mob.
1:00 Banded Ankle Mob.
1:30 Banded Lat Stretch
1:00 Banded Internal Shoulder Mob.
Metcon (5 Rounds for reps)
Comp
EMOM 20
1. 450ft Shuttle Run
2. 10 BFB
3. 15 Thruster (75/55)
4. Gymnastic Pull Movement of Choice
Sport
EMOM 20
1. 300ft Shuttle Run
2. 10 BFB
3. 12 Thrusters (75/55)
4. Gymnastic Pull Movement of Choice
Fitness
EMOM 20
1. 300 ft Shuttle Run
2. 8 BFB
3. 12 Thruster
4. Gymnastic Pull Movement of Choice
Gymnastic Pulling Options:
Muscle Ups: 3 – 5
Bar Muscle Ups: 4 – 6
C2B Pull Ups: 10 – 15
Pull Ups: 10 – 15
T2B: 10 – 15
Strength
Optional: Complete Before or After Class
Deadlift (5×5 )
Building to a Heavy 5