12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
90s Barbell Trap Smash (EA)
90s Banded Lat Stretch (EA)
2 Min Double Chest Stretch
90s Banded Samson Stretch (EL)
90s Banded Hamstring Distraction (EL)
COMP/SPORT
E2MOM x 7
6 Deadlifts
6 Bench Press
Deadlift (E2MOM x 7)
6 Reps
* goal is to use weight (or more) you used for 5 reps now for 6 reps
Bench Press (E2MOM x 7 )
6 Reps
* goal is to use weight (or more) you used for 5 reps now for 6 reps
Fitness
Metcon (AMRAP – Reps)
AMRAP 14:
10 Heavy KB Sumo Deadlift
10 HR Push Ups
10 Sit Ups
300m Row or 600m Bike
20/20/20
300m Row or 600m Bike
30/30/30…
* Each row or bike counts at 3 reps
Metcon
Metcon (Time)
Comp:
5 Rounds
6 KB Snatches EA (55/35)
12 Pull Ups
16/14 Cal Machine
Sport:
5 Rounds
6 KB Snatches EA (44/26)
10 Pull Ups
14/12 Cal Machine
Fitness:
5 Rounds
6 KB or DB Snatches EA
8 Pull Ups or 10 Ring Rows
12/10 Cal Machine
Rump and Pump
Metcon (No Measure)
Rump
3 Rounds for Quality
8 Partner Glute Ham Raise
8 SL Posterior Step Down (EL) (Goblet Hold Weight – if you want)
8 Hamstring Curl on Rower
24 Cyclyst Squat ( Goblet Hold Weight – if you want)