12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
10 Cat/Cow
5 Half Kneeling Banded Wall Rotations (EA)
90s Banded Lat Stretch (EA)
90s Double Chest Stretch
5 Prone Swimmers
90s Couch Stretch (EL)
COMP/SPORT
Split Jerk Complex (E90s x 8 )
Round 1 – 4
1 Pause Dip + 1 Split Jerk + 2 Jerk Balance
Round 5 – 8
1 Front Squat + 1 Split Jerk
Fitness
Metcon (4 Rounds for reps)
E3MOM x 4
12/10 Cal Machine
10 Russian KB Swings
8 Goblet Squat Jumps
Max Plank Up Downs
* Start on hands and continue
to hold a plank as you travel
back and forth from forearms and hands
Metcon
Metcon (Time)
Comp:
1 K Row
Into
5 Rounds
16 C2B Pull Ups
8 Push Jerks (165/115)
Sport:
1 K Row
Into
5 Rounds
12 Pull Ups
8 Push Jerks (125/85)
Fitness:
1 K Row
Into
5 Rounds
12 Ring Rows or Jumping Pull Ups
8 Push Jerks
Rump and Pump
Metcon (No Measure)
Pump
3 Rounds for Quality
8 Half Kneeling Landmine Press (EA)
20 Double Banded Lat Pull Down
8 DB Tate Press + 8 DB Skull Crushers
20 Banded Bicep Curl
* use PVC pipe as handle
* band wrapped around bottom of rig