12th State CrossFit – CrossFit
Mobility
2 Rounds
15 Band Pull Aparts
10 Weighted Arm Circles (Ea. Direction)
Into:
1:00 Sleeper Stretch
1:30 Double Chest Stretch on Rig
1:00 Tricep Stretch on Rig
1:00 Double Lat Stretch on Rig
COMP/SPORT
Strict Press
Comp
E2MOM x 6
1 Strict Press
3 Weighted Strict Pull Ups
3 Negative Strict Pull Ups
3 Strict Pull Ups
*Last Set Go For Max Set
Sport
E2MOM x 6
1 Strict Press
4 Negative Pull Ups
4 Kipping Pull Ups
Fitness
Metcon (Weight)
E2MOM x 6 Alt.
10 DB Push Press + 20 Bicycles (EL) + Max Cal Machine
10 DB Renegade Row + 20 Mountain Climbers (EL) + Max Cal Machine
Metcon
Metcon (AMRAP – Rounds and Reps)
Comp
3 Minutes Work 1 Min Rest x 4
5 Deficit Kipping HSPU
10 Toes 2 Bar
15/12 Cal Machine
Sport
3 Minutes Work 1 Min Rest x 4
5 Deficit Box HSPU or Kipping
10 Toes 2 Bar
15/12 Cal Machine
Fitness
3 Minutes Work 1 Min Rest x 4
5 Z Press or Box HSPU
10 Hanging Knee Raise
12/10 Cal Machine