12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
90s Banded Lat Stretch (EA) (Green Band or Heavier)
10 Band Pull Aparts (Blue or Red)
90s Double Chest Stretch
10 Band Pull Aparts
90s Banded Samson Stretch (EL) Green Band or Heavier
10 Banded Pull Aparts
90s Banded Hamstring Distraction (EL) Green Band or Heavier
Metcon
Metcon (Time)
Comp:
For Time
500m Row
25 Front Squats (115/75)
75 Double Unders
500m Row
25 Push Press (115/75)
75 Double Unders
500m Row
25 Thrusters (115/75)
75 Double Unders
500m Row
Sport:
For Time
500m Row
25 Front Squats (95/65)
75 Double Unders
500m Row
25 Push Press (95/65)
75 Double Unders
500m Row
25 Thrusters (95/65)
75 Double Unders
500m Row
Fitness:
For Time
500m Row
25 Front Squats (75/55)
75 Double Unders
500m Row
25 Push Press (75/55)
75 Double Unders
500m Row
25 Thrusters (75/55)
75 Double Unders
500m Row