12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Min Prone Lat Stretch
10 Band Pull Aparts
2 Min Double Chest Stretch
10 Banded Pull Aparts
90s Banded Samson Stretch (EL)
90s Banded Hamstring Distraction (EL)
Competition
Metcon (3 Rounds for reps)
EMOM 8
MIn 1. 15/12 Cal Machine
Min 2. 4 – 6 Ring Muscle Ups
Rest 2
AMRAP 10
12 DB Box Step Ups (50s/35s)
24 Sit Ups
48 Ft HS Walk
Rest 2
EMOM 8
Min 1. 4 – 8 Bar Muscle Ups
MIn 2. 15/12 Cal Machine
Sport
Metcon (3 Rounds for reps)
EMOM 8
Min 1. 3 – 6 Bar Muscle Ups
MIn 2. 15/12 Cal Machine
Rest 2
AMRAP 10
12 DB Box Step Ups (40s/25s)
24 Sit Ups
12 HS Push Ups
Rest 2
EMOM 8
MIn 1. 10 – 15 C2B Pull Ups
Min 2. 15/12 Cal Machine
Fitness
Metcon (3 Rounds for reps)
EMOM 8
MIn 1. C2B Practice
Min 2. 12/10 Cal Machine
Rest 2
AMRAP 10
12 DB Box Step Ups
24 Sit Ups
12 Z-Press or Box HSPU
Rest 2
EMOM 8
MIn 1. 12/10 Cal Machine
MIn 2. Pull Up Practice