12th State CrossFit – CrossFit
Mobility
2 Rounds
10 KB Windmills
10 KB Pullovers on Bench
Into:
1:00 PVC Prayer Stretch on Bench
1:00 PVC External Rotation
2:00 Couch Stretch
2:00 Pigeon Stretch
COMP/SPORT
Push Press
Push Press + Strict Pull Up
E2MOM x 6
5 – 5 – 3 – 3 – 1 -1
*Build to a Heavy Single
* 3 – 5 Strict Pull Up Negatives Between Sets
Fitness
Metcon (AMRAP – Reps)
E2MOM x 6
1. 10 Alt. Arm Floor Press (Alt. At Top) (EA) + Max Plank Pull Throughs
2. 10 Lawn Mowers(EA) + Max Bench Hops
Metcon
Metcon (Time)
Comp
20 S2OH (185/135)
30 C2B Pull Ups
50 Sit Ups
800m Run
50 Sit Ups
30 C2B Pull Ups
20 S2OH
Sport
20 S2OH (135/95)
20 C2B Pull Ups
40 Sit Ups
800m Run
40 Sit Ups
20 C2B Pull Ups
20 S2OH
Fitness
20 S2OH
20 Pull Ups or Pull Up Scales
40 Sit Ups
800m Run
40 Sit Ups
20 Pull Ups or Pull Up Scales
20 S2OH