12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Hand Supported Hip Airplanes
15 KB Pull Overs
Into:
1:30 Double Banded Lat Stretch
1:00 Banded Internal Shoulder Mob.
1:00 Banded Tricep Stretch (Low Anchor)
2:00 Prayer Stretch on Box or Foam Roller
COMP/SPORT
Metcon (Weight)
Comp
EMOM 12
1. 4 Thrusters
2. 4-8 Bar Muscle Ups
Sport
EMOM 12
1. 4 Thrusters
2. 12-15 Toes to Bar
*Record Weight
*RX+ If Comp Ranges Are Held
Fitness
Metcon (AMRAP – Reps)
EMOM 12
1. 10-15 Cal Machine
2. 12 SA DB Hang Clean and Jerks
3. 5 – 7 Challenging Ring Rows or 5 -7 Kipping Pull Ups
Metcon
Metcon (Time)
Comp
15 Wall Walks
45/35 Cal Row
75 Wall Balls (20/14)
45/35 Cal Row
15 Wall Walks
Sport
11 Wall Walks
33/22 Cal Row
66 Wall Balls (20/14)
33/22 Cal Row
11 Wall Walks
Fitness
11 Inch Worm + Push Up
33/22 Cal Row
66 Wall Balls
33/22 Cal Row
11 Inch Worm + Push Up