12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Hand Supported Hip Airplanes
20 Hip 90-90s
10 Prone Swimmers
Into:
1:30 Happy Baby
1:00 Lizard Pose
1:00 Flow from Seal to Down Dog
1:30 Double Chest Stretch on Rig
COMP/SPORT
E2MOM x 8
Bench Press (8 x 5)
*Same Weight Across
Deadlift (8 x 5
)
*Same Weight Across
Fitness
Metcon (AMRAP – Reps)
E2MOM x 8 : alt
1. 20/15 Cal Row + Max Ham Curls on Rower
2. 20/15 Cal Bike + Max HR Push Ups
Metcon
Metcon (4 Rounds for time)
Comp
E3MOM x 4
17/15 Cal Bike
10 Sumo Deadlift High Pulls (95/65)
5 Ring Muscle Ups
Sport
E3MOM x 4
15/12 Cal Bike
10 Sumo Deadlift High Pulls (75/55)
10 C2B Pull Ups
Fitness
E3MOM x 4
12/10 Cal Bike
10 Sumo Deadlift High Pulls
10 Pull Ups or Ring Rows
Next Level
Metcon (Checkmark)
4 Sets for Quality
10 Challenging Ring Rows
10 Strict Dips
20s L-Sit Hold
*Elevate Feet and Weight on Lap for Ring Rows To Increase Difficulty
*Weighted Strict Dips if 10 is Easy