12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
5 Banded Thoracic Rotations (EA)
90s Prone Lat Stretch
5 Prone Swimmers
90s Double Chest Stretch
5 Banded Thoracic Rotations (EA)
90s Couch Stretch (EL)
90s Pigeon Stretch (EL)
COMP/SPORT
Bench Press (E3MOM x 4)
E3MOM x 4
8 Bench Press
8 Death March + Row
* Use 2 Dbs
* Alternate legs each step
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
15 Floor Press
30 Renegade Rows
30 Step Ups
15 Weighted Hip Bridges
* Feet On Box: 1 DB On HIps
Metcon
Metcon (Time)
Comp:
For Time
Buy In: 30/25 Cal Machine
2 Rounds of
25 Russian KB Swings (70/55)
25 T2B
25 HR Push Ups
Cash Out: 30/25 Cal Machine
Sport:
For Time
Buy In: 25/20 Cal Machine
2 Rounds of
20 Russian KB Swings (55/35)
20 T2B
20 HR Push Ups
Cash Out: 25/20 Cal Machine
Fitness:
For Time
Buy In: 20/15 Cal Machine
2 Rounds of
20 Russian KB Swings (44/26)
20 Hanging Knee Raises
20 HR Push Ups
Cash Out: 20/15 Cal Machine