12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
5 Prone Swimmers
90s Barbell Trap Smash
5 Prone Swimmers
90s Banded Lat Stretch (EA)
5 Prone Swimmers
90s Double Chest Stretch
90s Couch Stretch (EL)
90s Pigeon Stretch (EL)
COMP/SPORT
Split Jerk Complex (E90s x 8 )
1 Pause Dip + 1 Split Jerk
Fitness
Metcon (3 Rounds for reps)
E4MOM x 3
15/12 Cal Machine
30 Sit Ups
30 Reverse Lunges
Max Empty Bar Strict Press
Metcon
Metcon (AMRAP – Rounds)
EMOM 10
Macho Man
3 Power Cleans
3 Front Squats
3 Shoulder to OH
C. 185/135
S. 135/85
F. Weight of Choice
Rump and Pump
Metcon (No Measure)
Pump
3 Rounds for Quality
8 DB Alt Bench Press (EA)
8 SA KB Crossbody Bent Over Row (EA)
into
2 Giant Sets
20 Banded Lat Pull Down (2 Bands)
10 Bicep Curl + Arnold Press
20 Banded OH Tricep Extension (1 Band)