12th State CrossFit – CrossFit
Secondary Lifts/ Accessory
In 90s Athletes will work on one side for 30 seconds then they will rest for 15s before switching sides.
How to Read Tempo:
Ecentric Load, Bottom Position, Concentric Action, Top Position
Metcon (3 Rounds for reps)
Tempo Cossack Squats 3,2,X,1 (60s work, 30 rest)
Metcon (3 Rounds for reps)
Tempo Weighted Glute Bridge (Back Supported) 2,X,2,1 (60s work, 30s rest)
Metcon (3 Rounds for reps)
Windshield Wipers (60s work/30s rest)
Metcon
Metcon (6 Rounds for reps)
E2MOM x 6
14 DB/kb Clean and Jerks (7 Each Arm)
14 Squat Jumps
Max Hollow Rocks