12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
10 Cat/Cow
10 Band Pull Aparts
5 Prone Swimmers
2 Min Lat Stretch (on Box)
5 Prone Swimmers
90s Pigeon Stretch (on Box EL)
10 Band Pull Aparts
90s Couch Stretch (EL)
COMP/SPORT
Clean Complex (E90s x 8 Alternating)
1. 1 Squat Clean + 2 Front Squats
2. 1 Squat Clean + 2 Jerks
* Add weight after 2 sets
Fitness
Metcon (5 Rounds for reps)
E3MOM x 5
10 KB Kneeling to Stand (5 EL)
10 KB S2OH
40 Russian Twists
Max Cal Machine
Metcon
Metcon (Time)
Comp:
18-15-12
Front Squat (165/115)
C2B Pull Ups
Box Jump Overs
Sport:
18-15-12
Front Squat (135/85)
Pull Ups
Box Jump Overs
Fitness:
18-15-12
Front Squat
Pull Ups
Box Step Overs
Strength
Front Squat (5 Sets of 3 Reps)
Tempo
3/2/1/1 @ 70 – 75% 1RM
* 3 Second Negative
* 2 Second Hold