12th State CrossFit – CrossFit
Gymnastics
Handstand Push-ups (EMOM 8 )
Comp
1. 5 – 10 Strict HSPU
2. 16 Pistols
Sport
1. 5 – 10 Kipping HSPU
2. 16 Pistol Scales
Fitness
1. 5 – 10 Box HSPU or 10 Z- Press
2. 16 Pistol Scales
Metcon
Metcon (3 Rounds for reps)
Comp
E5MOM x 3
20 Farmers Carry Lunges (Total)
20 Push Ups on DBs
20 Double DB Squats
20 C2B Pull UPs
C. (50/35)
Sport
E5MOM x 3
20 Farmers Carry Lunges (Total)
15 Push Ups on DBs
20 Double DB Squats
15 C2B Pull UPs
S. (35/25)
Fitness
E5MOM x 3
20 Farmers Carry Lunges (Total)
10 Push Ups on DBs
20 Double DB Squats
10 Pull UPs/Jumping or Ring Rows
Home WOD
Metcon (3 Rounds for reps)
E5MOM x 3
20 Goblet Lunges
20 Push Ups
20 Goblet Squats
10 Renegade Rows Each Arm