12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
5 Prone Swimmers
90s Banded Shoulder Distraction (EA)
5 Prone Swimmers
90s Banded Lat Stretch (EA)
5 Prone Swimmers
90s Pigeon Stretch (EA)
Competition
Metcon (5 Rounds for reps)
EMOM 10
1. 4 C2B Kipping + 4 Bar Muscle Up
2. 40 – 60 Double Unders
Sport
Metcon (5 Rounds for reps)
EMOM 10
1. Double Under Practice
2. C2B Practice or Bar Muscle Up Practice
Fitness
Metcon (4 Rounds for reps)
EMOM 12
1. 20 Banded Seated Row
2. 45s Chinese Plank
3. Max Jump Rope
Metcon
Metcon (Time)
Comp:
40 – 30 – 20 – 10
DB SA Hang Clean and Jerk (Alt By 5s)(50/35)
Sit Ups
* 400m Run Between Sets
Sport:
40 – 30 – 20 – 10
DB SA Hang Clean and Jerk (Alt By 5s) (40/25)
Sit Ups
* 400m Run Between Sets
Fitness:
40 – 30 – 20 – 10
DB SA Hang Clean and Jerk (Alt By 5s)
Sit Ups
* 400m Run Between Sets