12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Lu Raises + 8 Ys + 6 Row W Press
10 Hip 90-90s Into Pigeon Extension
Into:
1:30 T Spine Ext. Over Foam Roller
:30 Dead Hang
1:00 Banded Samson Stretch
:30 Supinated Dead Hang
1:00 Banded Hamstring Mob.
2:00 Double Banded Lat Stretch
1:00 Banded Internal Shoulder Mob.
COMP/SPORT
Metcon (Weight)
Comp
EMOM 12
1. 3 Thrusters
2. 3 – 6 Ring Muscle Ups
Sport
EMOM 12
1. 3 Thrusters
2. 12 – 15 Pull Ups
*RX+ If Comp Rep Ranges Are Held
Fitness
Metcon (AMRAP – Reps)
EMOM 12
1. 10-15 Cal Machine
2. 12 SA DB Hang Clusters (Alt. at 6)
3. 6-8 Ring Row or 6-8 Kipping Pull Ups
Metcon
Metcon (Time)
Comp
30 – 20 – 10
Front Rack Reverse Lunges (115/75)
Cal Machine
Sport
30 – 20 – 10
Front Rack Reverse Lunges (95/55)
Cal Machine
Fitness
30 – 20 – 10
Front Rack Reverse Lunges
Cal Machine