12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
90s Barbell Trap Smash (EA)
90s Banded Lat Stretch (EA)
90s Double Chest Stretch
90s Couch Stretch (EL)
90s Calf Stretch (EL)
COMP/SPORT
Split Jerk Complex (E90s x 8)
Set 1 – 4
1 1/4 Squat + 1 Split Jerk Climbing
Set 5 – 8
1 Front Squat + 1 Split Jerk Climbing
Fitness
Metcon (3 Rounds for reps)
E4MOM x 3
1K Bike
10 DB Squats
10 DB S2OH
Max Sit Ups
Metcon
Chip Off the Old Block (Time)
Comp:
For Time
4 Jerks (205/145)
8 Burpee Bar Muscle Ups
4 Jerks
16 T2B
4 Jerks
32 Box Jump Overs (24/20)
4 Jerks
64 Air Squats
4 Jerks
128 Double Unders
Sport:
For Time
4 Jerks (145/100)
8 Burpee C2B Pull Ups
4 Jerks
16 T2B
4 Jerks
32 Box Jump Overs (24/20)
4 Jerks
64 Air Squats
4 Jerks
128 Double Unders
Fitness:
For Time
4 Jerks
8 Burpee Pull Ups
4 Jerks
16 T2B
4 Jerks
32 Box Step Overs
4 Jerks
64 Air Squats
4 Jerks
256 Singles
Rump and Pump
Metcon (No Measure)
Pump
3 Supersets
15 DB Bicep Curls
12 DB Up Right Row
9 Slamballs
* Rest 60 – 90s after Each Set
3 rounds for Quality
12 Dips
* on Rings or Boxes
12 Challenging Ring Rows