12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
90s Barbell Forearm Smash
2 Min Foam Roll Back
90s Straight Leg Psoas Stretch on Bench (EL)
90s Prone Lat Stretch on Bench
2 Min Double Chest Stretch
COMP/SPORT
Deadlift (E30s x 10 Minutes )
1 Deadlift @ 75% 1 RM
+ 3 Box Jumps (ALL BOXES @ 20)
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
10 Double KB Deadlifts
200 ft Farmer Carry
20 Sit Ups
200 ft Farmer Carry
* Farmer carry is out back. 200 feet is down and back
Metcon
Metcon (4 Rounds for reps)
Comp:
E4MOM x 4
200m Run
10 Bar Muscle Ups
20 Sumo Deadlift High Pull (75/55)
Sport:
E4MOM x 4
200m Run
15 C2B Pull Ups
15 Sumo Deadlift High Pull (75/55)
Fitness:
E4MOM x 4
200m Run
15 Pull Ups or Ring Rows
15 Sumo Deadlift High Pull (45/35)
Strength
Bench Press (E3MOM x 5 )
10/8/6/4/2
* Climb to a heavy double