12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Min Prone Lat Stretch
90s Barbell Trap Smash (EA)
2 Min Double Chest Stretch
90s Pigeon Stretch (EL)
90s Calf Stretch (EL)
COMP/SPORT
Metcon (4 Rounds for weight)
E3MOM x 4
10 Bench Press
10 Plate Good Morning + Bent Over Row
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
20 Sit Ups
10 Plate Good Morning + Bent Over Row (Controlled)
20 Plate Floor Press
10 Deficit Reverse Lunges (EL)
* Use Plate as Deficit
* With Thinner Plates – Stack 2 Plates for Lunges
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
60 Double Unders
30/20 Cal Machine
15 Hang Snatch
C. (115/80)
S. (95/65)
F. Weight of Choice, 120 Singles