12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
90s Banded Shoulder Distraction (EA)
90s Banded Lat Stretch
(EA)
2 Min Double Chest Stretch
2 Min Couch Stretch (EL)
COMP/SPORT
E2MOM x 7
5 Deadlift
+
5 Bench Press
Deadlift (E2MOM x 7)
Bench Press (E2MOM x 7)
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 14
10 KB Sumo Deadlift High Pull
10 KB Close Grip Floor Press
200m Row or 400m Bike
20/20
400m Row or 800m Bike
30/30
600m Row or 1200m Bike
…….
* Each 100m Row/200m Bike counts as a rep
Metcon
Metcon (Time)
Comp:
3 Rounds
30 Sit Ups
20 KB Swings (70/55)
15 HSPU
Sport:
3 Rounds
30 Sit Ups
20 KB Swings (55/35)
10 HSPU
Fitness:
3 Rounds
30 Sit Ups
20 KB Swings
10 Z – Press or Box HSPU
Rump and Pump
Metcon (No Measure)
Buns
3 Rounds for Quality
20 Elevated Goblet Curtsy Lunge (Total)
20 DB Weighted Glute Bridge
20 Elevated Cyclist Goblet Squat
* for Elevated position use one 35 or 45lb plate