12th State CrossFit – CrossFit
Mobility
2 Rounds:
15 Band Pull Aparts
20 Hip 90-90s
Into:
1:30 Banded Internal/External Hip Mob.
1:30 Banded Samson Stretch
1:30 Banded Frog Stretch
1:30 Banded Lat Stretch
Metcon
Comp
E4MOM x 6 Alt
1. 750/600m Row
2. AMRAP 4
7 Bench Press (205/145)
21 Wall Balls
Sport
E4MOM x 6 Alt
1. 750/600m Row
2. AMRAP 4
7 Bench Press (155/105)
21 Wall Balls
Fitness
E4MOM x 6 Alt
1. 750/600m Row
2. AMRAP 4
7 Bench Press
21 Wall Balls
Metcon (3 Rounds for time)
750/600m Row x 3
Metcon (4 Rounds for reps)
AMRAP 4 x 3
Strength
Optional: Complete Before or After Class
Strict Press (5-5-5-3-3-3)
Build to a Heavy Triple
Then
Accumulate 35 Strict Pull Ups in as many sets as needed