12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Ts 8 Ys 6 Row W Press
10 Face Pulls
Into:
1:30 Wall Hinge
1:00 Double Chest Stretch on Rig
1:00 Sleeper Stretch
1:00 Lat Roll on Foam Roller
COMP/SPORT
Strict Press (12:00 To Find Max)
Strict Pull Ups
Fitness
Metcon (Weight)
E2MOM x 6 Alt
1) 10-15 Cal Machine + 8 Alt. DB Bench(EA)(Alt at Top) + Max Penguin Crunches
2)10-15 Cal Machine + 8 DB Bent Over Rows(EA)(Alt at Stomach)+ Max Face Down Chinese Plank
Metcon
Metcon (AMRAP – Rounds and Reps)
Comp
3 Minutes Work 1 Min Rest x 4
40 ft.Handstand Walk
20 Sit Ups
10 DB Snatches (50/35)
Sport
3 Minutes Work 1 Min Rest x 4
Walk Around Box
or 40 ft. Seal Walk
20 Sit Ups
10 DB Snatches (40/25)
Fitness
3 Minutes Work 1 Min Rest x 4
Walk Around Box
or 40 ft. Seal Walk
20 Sit Ups
10 DB Snatches (DB of Choice)