12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Min Barbell Tricep/Lat Smash (EA)
2 Min Double Chest Stretch
90s Banded Samson Stretch
90s Banded Hamstring Distraction
90s Kneeling Calf Stretch (EL) Use DB or KB on knee
COMP/SPORT
E2MOM x 7
7 Deadlifts
7 Bench Press
Deadlift (E2MOM x 7)
7 Reps: Across
Bench Press (E2MOM x 7 )
7 Reps: Across
Fitness
Metcon (AMRAP – Reps)
AMRAP 14
5 Double Db Deadlift
5 DB Floor Press
5 Straight Leg Raises
250/200m Row
10-10-10
250/200m Row
15 – 15 – 15
* Each Row counts as 1 Rep
Metcon
Metcon (Time)
Comp:
2 Rounds for Time
8 Wall Walks
40 Db Snatch (50/35)
120 Double Unders
Sport:
2 Rounds for Time
6 Wall Walks
40 Db Snatch (40/25)
80 Double Unders
Fitness:
2 Rounds for Time
6 Wall Walks Or 8 Inch Worms + Push Up
40 Db Snatch
160 Single Unders
Buns and Guns
Metcon (No Measure)
Buns
3 Rounds for Quality
8 Bulgarian Split Squat (EL)
60s Wall Sit
20 Banded Good Morning
60s Glute Bridge Hold