12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Min Double Chest Stretch
90s Banded Lat Stretch (EA)
10 Seated Scapular Wall Slides
90s Banded Samson Stretch (EL)
90s Banded Hamstring Distraction (EL)
10 Seated Scapular Wall Slides
COMP/SPORT
Deadlift (E2MOM x 7 )
2 Reps : Across
Bench Press (E2MOM x 7 )
2 Reps : Across
Fitness
Metcon (2 Rounds for reps)
AMRAP 7
250/200m Row
15 Sumo Deadlift High Pulls
into
AMRAP 7
500/400m Bike
10 SA Floor Press (EA) w/HIp Bridge Hold
Metcon
Metcon (7 Rounds for time)
Comp:
E2MOM x 7
3 Muscle Ups
6 Burpees
9 Heavy Russian KB Swings
Sport:
E2MOM x 7
3 -6 C2B Pull Ups
6 Burpees
9 Heavy Russian KB Swings
Fitness:
E2MOM x 7
3 – 6 Pull Ups or 6 Ring Rows
6 Burpees
9 Heavy Russian KB Swings
* Swings are shooters choice in weight.
Rump and Pump
Metcon (No Measure)
Rump
3 Rounds of Quality
12 Goblet Squat Jumps
10 Single Leg / Single Arm KB RDL
12 Goblet Cossack Squats
10 Single Leg / Single Arm KB RDL
45s Wall Sit
45s Sorenson Hold