12th State CrossFit – CrossFit
Mobility
2 Rounds
5 Face Pull + Rotate + Press
8 Weighted Standing Swimmers
Into:
1:00 Lat Roll
1:00 T-Spine Ext. Over Foam Roller
1:00 Wall Hinge
1:00 Double Chest Stretch on Rig
COMP/SPORT
15 Minute Window for Strict Press + Push Press + Max Set of Strict Pull Ups
Strict Press
Find a New 1 Rep Max
Push Press
Find a New 1 Rep Max
Strict Pull Ups
Find a New Max Set of Pull Ups
Fitness
Metcon (Weight)
E2MOM x 6 Alt.
1. 12 SA DB Bench Press (EA) + Max Reverse Crunch Off Bench
2. 12 SA Ring Rows (EA) + Max Bike Distance
COMP/SPORT
Metcon (Time)
Comp
2 Rounds
100 ft HS Walk
20 DB Shoulder 2 OH (50/35)
3 Sled Push Lengths
400m Run
Sport
2 Rounds
10 HSPU
20 DB Shoulder 2 OH (40/25)
3 Sled Push Lengths
400m Run
Fitness
2 Rounds
10 Z-Press or HSPU Scales
20 DB Shoulder 2 OH (Weight of Choice)
3 Sled Push Lengths
400m Run