12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
10 Cat/ Cow
90s Barbell Trap Smash (EA)
90s Banded Lat Stretch (EA)
90s Double Chest Stretch
90s Banded Samson Stretch (EL)
90s Banded Pigeon stretch (EL)
COMP/SPORT
Split Jerk Complex (E90s x 8 )
1 Front Squat + 1 Split Jerk
Fitness
Metcon (3 Rounds for reps)
E4MOM x 3
15/12 Cal Machine
15 Plate Ground to OH
15 Weighted Russian Sit Ups
Max Plate Hops
* feel free to use two different plate
weights for G2OH and Sit Ups
Metcon
Metcon (Time)
Comp:
For Time
50 Pull Ups
25 Front Squats
50 Cal Machine
* EMOM 1 Clean and Jerk (225/155)
Sport:
For Time
40 Pull Ups
20 Front Squats
40 Cal Machine
*EMOM 1 Clean and Jerk (165/115)
Fitness:
For Time
25 Front Squats
50 Jumping Pull Ups or Ring Rows
25 Cal Machine
* EMOM 1 Clean and Jerk
* You choose weight
**Al athletes will start with the first movement**
Rump and Pump
Metcon (No Measure)
Pump
3 Rounds for Quality
10 Reverse Zottman Curl
15 Renegade Rows + Push Up
10 Prone Tricep KIck Back
20 Band Pull Aparts