12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Min Legs Up on Wall
2 Min Wall Split
90s Calf Stretch (EL)
90s Double Chest Stretch (EL)
90s Banded Samson Stretch (EL)
90s Banded Hamstring Distraction (EL)
Competition
Metcon (5 Rounds for reps)
EMOM 10
1. 10 – 15 Knees to Elbows
2. 20 Shoulder Taps
Sport
Metcon (5 Rounds for reps)
EMOM 10
1. 20 -30s HS Hold
2. 8 – 12 T2B
Fitness
Metcon (4 Rounds for reps)
EMOM 12
1. 10 – 15 Cal Machine
2. 15 Straight Leg Raises
3. 10 Push Up + Row
*2 Rows for each push Up
Metcon
Metcon (Time)
Comp:
3 Rounds
600m Run
60 Ft HS Walk
60 Ft Double DB Front Rack Walking Lunge (50/35)
Sport:
3 Rounds
600m Run
10 HSPU
60 Ft Double DB Front Rack Walking Lunge (40/25)
Fitness:
3 Rounds
600m Run
10 Box HSPU or Z Press
60 Ft Double DB Front Rack Walking Lunge