12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Min Double Chest Stretch
10 Seated Scapular Wall Slides
90s Banded Lat Stretch (EA)
10 Seated Scapular Wall Slides
90s Couch Stretch (EL)
COMP/SPORT
Bench Press (E3MOM x 4)
6 Bench Press + 6 Strict Pull Ups
* If 6 is an easy number do them weighted
* If you are still working on your first strict pull up do 3 negatives each round
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
12 Push Ups
24 Cal Machine
12 Push Ups
240 Ft Waiter/Suitcase Carry
Metcon
Surf Life (Time)
The Surf Life
3 Rounds for Time
500 M Row
12 Hang Clean and Jerks
21 Burpees
C. 95/65
S. 75/55
F. 65/45
At Home 400 M Run or 90 Jumping Jacks, DB Hang Clean and Jerks (6 Each Arm)