12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
10 Band Pull Aparts
10 Seated Scapular Wall Slides
10 Lateral Band Walks (EL)
10 Band Pull Aparts
90s Pigeon Stretch (EL)
10 Lateral Band Walks (EL)
10 Band Pull Aparts
Competition
Metcon (6 Rounds for reps)
EMOM 12
Min 1. 40 – 60 Dubs
Min 2. 4 Strict Pull Ups, 4 Kipping Pull Ups, 4 Butterfly
(without coming off bar)
Sport
Metcon (6 Rounds for reps)
EMOM 12
1. Pull Up Practice
2. Double Under Practice
Fitness
Metcon (4 Rounds for reps)
EMOM 12
Min 1. 10 – 15 Ring Rows
Min 2. 20 – 30 Hollow Rocks
Min 3. Max Single Unders
Metcon
Metcon (Time)
Comp:
For Time
8 – 12 – 16 – 20
TTB
Double DB Step Up (50/35)
400m Run Between Sets
Sport:
4 – 8 – 12 – 16
TTB
Double DB Step Up (40/25)
400m Run Between Sets
Fitness:
4 – 8 – 12 – 16
Hanging Knee Raises
Double DB Step Up
400m Run Between Sets