12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 MIn Banded Shoulder Distraction (Each Arm)
5 Prone Swimmers
10 Half Kneeling Wall Rotations (Each Arm)
5 Prone Swimmers
2 Min Banded Distraction (Each Arm)
5 Prone Swimmers
2 MIn Double Chest Stretch In Rig
* Today would also be great mobility to do before the workout if you have time
COMP/SPORT
EMOM 8
Min 1: Strict Dips
Min 2: Wall Walks
Metcon (2 Rounds for reps)
Comp:
Min 1: 3 – 8 Strict Dips
Min 2: 2 – 4 Wall Walks (Focus on Form and Standards)
Sport:
Min 1. 3 – 8 Box Dips
Min 2. 2 – 4 Wall Walks (Focus on Form and Standards)
R1 = Total Dips
R2 = Total Wall Walks
Fitness
Metcon (Distance)
EMOM 10:
Bike or Row
40s Hard/ 20s Easy
Record Meters
Metcon
: Spider Monkey (Time)
Comp:
For Time
50 Pull Ups
40 TTb
30 HSPU
20 Bar Muscle Ups
* EMOM 5 Box Jump Overs
Sport:
For Time
40 Pull Ups
30 TTb
20 HSPU
10 Burpee Pull Ups
* EMOM 5 Box Jump Overs
Fitness:
For Time
40 Jumping Pull Ups
30 Hanging Knee Raises
20 Box HSPU or ZPress
10 Burpee Jumping Pull Ups
* EMOM 5 Box Step Overs
* Start with Pull Ups