12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
10 Seated Scapular Wall Slides
90s Banded Lat Stretch (EA)
90s Banded Samson Stretch (EL)
90s Banded Hamstring Distraction (EL)
2 Min Double Chest Stretch
Competition
Metcon (3 Rounds for reps)
EMOM 8
Min 1. 200m run
MIn 2. 40 Ft HS Walk
Rest 2
AMRAP 10
20 Russian Swings (70/55)
10 HR Push Ups
20 Pistols
10 HR Push Ups
Rest 2
EMOM 8
Min 1. 15 – 20 C2B Pull Ups
Min 2. 200m Run
* Each run counts as 1 Rep
* Every 10 feet counts as 1 rep in HSW
Sport
Metcon (3 Rounds for reps)
EMOM 8
Min 1. 200m run
MIn 2 20 Shoulder Taps
Rest 2
AMRAP 10
20 Russian Swings (55/35)
10 HR Push Ups
20 Pistol Scales
10 HR Push Ups
Rest 2
EMOM 8
Min 1. 15 – 20 Pull Ups
Min 2. 200m Run
* Each run counts as 1 Rep
Fitness
Metcon (3 Rounds for reps)
EMOM 8
Min 1. 200m run
MIn 2 1 Wall Walk with 20s Hold
Rest 2
AMRAP 10
30 Russian Swings
10 HR Push Ups
30 Pistol Scales
10 HR Push Ups
Rest 2
EMOM 8
Min 1. 15 – 20 Ring Rows
Min 2. 200m Run
* Each wall walk + Hold counts as 3 reps