12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
10 Cat/Cow
5 Prone Swimmers
5 Half Kneeling Banded Wall Rotations (EA)
90s Prone Lat Stretch
90s Double Chest Stretch
5 Prone Swimmers
5 Half Kneeling Banded Wall Rotations (EA)
COMP/SPORT
Split Jerk Complex (E90s x 8)
E90s x 8
Set 1 – 4
1 Pause Dip + 1 Pause Split Jerk
+ 2 Strict Press in Split Stance
Set 5 – 8
1 Front Squat + 1 Pause Split Jerk
Fitness
Metcon (4 Rounds for reps)
E3MOM x 4
11 DB Push Press
22 DB Plank Pull Throughs
Max Cal Machine
Metcon
Metcon (Time)
Comp:
4 Rounds
20 Mb Cleans (20/14)
10 Push Jerk (145/100)
5 Bar Musle Ups
Sport:
4 Rounds
20 Mb Cleans (20/14)
10 Push Jerk (120/80)
5 Burpee Pull Ups
Fitness:
4 Rounds
20 Mb Cleans
10 Push Jerk
5 Burpee Jumping Pull Ups
Buns and Guns
Metcon (No Measure)
Guns
3 Rounds for Quality
10 Gorilla Rows (EA)
20 Banded Tricep Extension
10 Zottman Curl
20 Banded Face Pull