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
7 Bench Press
7 Deadlift
*Same Weight Across Sets
Bench Press (8×7)
Deadlift (8×7)
Fitness
Metcon (AMRAP – Reps)
E2MOM x 8 : alt
1. 20/15 Cal Row + Max DB Deadlifts
2. 20/15 Cal Bike + Max Floor Press
Metcon
Metcon (AMRAP – Reps)
Comp
E3MOM x 4
200m Run
12 Double Db Cleans (50/35)
12 Toes 2 Bar
*Run = 1
Sport
E3MOM x 4
200m Run
10 Double Db Cleans (40/25)
10 Toes 2 Bar
*Run = 1
Fitness
E3MOM x 4
200m Run
10 Double Db Cleans
10 Hanging Knee Raises
*Run = 1
Next Level
Gymnastics Push Work (AMRAP – Reps)
3 Giant Sets
:30s HS Hold Against Wall Into
Max Strict HSPU
Max Kipping HSPU
Max Box HSPU
Max Z Press
Rest 2 – 3 Minutes Between Sets
* Limit of 10 per movement
* If you can do more than 10 per movement complete your Strict HSPU and kipping with deficit
* If you can’t do a specific exercise start with the movement you feel comfortable with and go from there