12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Min Prone Lat Stretch
10 Seated Scapular Wall Slides
2 Min Double Chest Stretch
10 Seated Scapular Wall Slides
90s Pigeon Stretch (EL)
90 Couch Stretch (EL)
Competition
Metcon (3 Rounds for reps)
EMOM 8
Min 1. 15/12 Cal Machine
MIn 2. 15 T2B
Rest 2
AMRAP 10
5 Wall Walks
10 DB Thrusters (50/35)
50 Double Unders
Rest 2
EMOM 8
Min 1. 10-15 Dips
Min 2. 15/12 Cal Machine
Sport
Metcon (3 Rounds for reps)
EMOM 8
Min 1. 15/12 Cal Machine
MIn 2. 10 T2B
Rest 2
AMRAP 10
5 Wall Walks
10 DB Thrusters (40/25)
50 Double Unders
Rest 2
EMOM 8
Min 1. 8 – 12 Ring Dips or Box Dips
Min 2. 15/12 Cal Machine
Fitness
Metcon (3 Rounds for reps)
EMOM 8
Min 1. 12/10 Cal Machine
MIn 2. 10 – 15 Hanging Knee Raises
Rest 2
AMRAP 10
5 Wall Walks
10 DB Thrusters
100 Single Unders
Rest 2
EMOM 8
Min 1. 8 – 12 Box Dips
Min 2. 12/10 Cal Machine