12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Supermans
10 Weighted Dead Bugs
10 Supinated Band Pull Aparts
Into:
1:30 Banded Internal/External Hip Opener
1:00 Banded Hamstring Stretch
1:00 Banded Double Lat Stretch
1:00 Double Chest Stretch on Rig
COMP/SPORT
Deadlift
E90s x 8
5,5,3,3,1,1,1,1
Fitness
Metcon (Weight)
EMOM 12
1) 10 – 15 Cal Machine
2) :45 Face Up Chinese Plank (Weight if possible)
3) 15 Russian Sit Ups
Metcon
Metcon (Time)
Comp
50 C2B Pull Ups
Into:
DT (155/105)
5 Rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Jerks
Sport
40 C2B Pull Ups
Into:
DT (135/85)
5 Rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Jerks
Fitness
30 Pull Ups or Jumping Pull Ups
Into:
DT(Weight of Choice)
12 Deadlifts
9 Hang Power Cleans
6 Jerks