12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
90s Barbell Trap Smash
90s Banded Lat Stretch (EA)
2 Min Double Chest Stretch
2 Min Prone Lat Stretch
90s Couch Stretch (EL)
90s Pigeon Stretch (EL)
Metcon
Metcon (2 Rounds for reps)
Comp:
EMOM 10:
MIn 1: 15/12 Cal Machine
Min 2: 20 T2B
Rest 2
AMRAP 10:
Nate
2 Muscle Ups
4 HSPU
8 KB Swings (70/55)
Metcon (2 Rounds for reps)
Sport:
EMOM 10:
MIn 1: 15/12 Cal Machine
Min 2: 10 – 15 T2B
Rest 2
AMRAP 10
Nate
2 Bar Muscle Ups
4 HSPU
8 KB Swings (55/35)
* Other options for Muscle Ups
* 2 Burpee Pull Ups
* 4 Dips
Metcon (2 Rounds for reps)
EMOM 10:
MIn 1: 12/10 Cal Machine
Min 2: 10 – 15 Hanging Knee Raises
Rest 2
AMRAP 10
Nate
4 Box Dips or 2 Burpee Jumping Pull Ups
4 Z- Press
8 KB Swings