12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
10 Half Kneeling Banded Wall Rotations (5 EA)
10 Band Pull Aparts
1 Min Barbell Trap Smash (EA)
2 Min Double Chest Stretch
2 Min Prone Lat Stretch
10 Band Pull Aparts
10 Half Kneeling Wall Rotations (5 EA)
COMP/SPORT
Split Jerk Complex (E90s x 8 )
Round 1 – 4
1 Pause Dip + 2 Split Jerks
Round 5 – 8
1 1/4 Front Squat + 1 Split Jerk
Fitness
Metcon (3 Rounds for time)
E4MOM x 3
200m Run
10 DB Shoulder to OH
20 Air Squats
30 Russian Twists
(over and back is 1)
Metcon
Metcon (Time)
Comp:
4 Rounds
16/14 Cal Machine
12 Pistols
8 Burpee Box Jump Overs
6 Jerks (185/135)
Sport:
4 Rounds
14/12 Cal Machine
12 Pistol Scales
8 Burpee Box Jump Overs
6 Jerks (135/95)
Fitness:
4 Rounds
12/10 Cal Machine
12 Pistol Scales
8 Burpee Box Step Overs
6 Jerks
Rump and Pump
Metcon (No Measure)
3 Rounds for Quality
1 Turkish Get Up with Press Each Arm
* 5 Press at Sit Up
* 5 Press at Kneeling
* 5 Press at Standing
12 Challenging Ring Rows
24 Band Pull Aparts
12 Challenging Push Ups
* banded if needed
* pause at the top for 2s