12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Halos
16 Dead Bugs
20 Tib Raises
Into:
1:30 Banded Hamstring Mob.
1:00 Banded Internal/External Hip Mob.
1:00 Banded Internal Shoulder Mob.
1:00 Banded Lat Stretch
COMP/SPORT
E2MOM x 8
3 Deadlifts
3 Bench Press
*Same Weight Across Sets
Bench Press (8×3)
Deadlift (8×3)
Fitness
Metcon (AMRAP – Reps)
E2MOM x 8 Alt
1. 20/15 Cal Row + Max Banded Good Mornings
2. 20/15 Cal Bike + Max Push Up Renegade Row
* 1 Push Up + Row Right /Row Left
Metcon
Metcon (4 Rounds for time)
Comp
E3MOM x 4
60 Double Unders
6 Sandbag Cleans
12 Handstand Push Ups
Sport
E3MOM x 4
45 Double Unders
6 Sandbag Cleans
9 Handstand Push Ups
Fitness
E3MOM x 4
90 Single Unders
6 Sandbag Cleans
9 Z-Press or
Box Handstand Push Ups
*Record Round Times
*Comment Weight of Sandbag
Next Level
Metcon (AMRAP – Reps)
EMOM 8:
1. 15/12 Cal Machine
2. Pulling Gymnastic
Rest 2
EMOM 8
1. 15/12 Cal Machine
2. Pulling Gymnastic
*Feel Free to use different machines
*First EMOM Choose a tougher gymnastic pull
*Second EMOM Choose an easier gymnastic pull
Choose 2
Ring Muscle Up: 3 – 6 Reps
Bar Muscle Up: 4 – 8 Reps
C2B Pull Up: 10 – 15 Reps
Pull Ups: 8 – 12 Reps
Ring Rows: 8 – 12 Reps
*Comment Pulling Choices