12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
90s Banded Samson Stretch (EL)
90s Banded Hamstring Distraction (EL)
2 Min Double Chest Stretch
90s Couch Stretch (EL)
90s Pigeon Stretch (EL)
Metcon
Metcon (4 Rounds for time)
Comp:
30 Unbroken Wall Balls (20/14)
18/15 Cal Machine
30 Air Squats
15 Pull Ups
Rest 2 Minutes x 4
Sport:
24 Unbroken Wall Balls
16/12 Cal Machine
24 Air Squats
12 Pull Ups
Rest 2 Minutes x 4
* Choose a weight you can do unbroken
Fitness:
20 Unbroken Wall Balls
12/10 Cal Machine
20 Air Squats
10 Pull Ups or Ring Rows
Rest 2 Minutes x 4
* Choose a weight you can do unbroken
Strength
Front Squat (3 x 10)
3 Sets of 10 reps @ 65% 1 RM