12th State CrossFit – CrossFit
Mobility
2 Rounds
15 Face Pulls
10 Row W Press
Into:
1:00 Banded Internal Shoulder Mob.
1:00 Banded Tricep Stretch (Low Anchor)
1:30 Double Chest Stretch on Rig
1:00 Scorpion Stretch
COMP/SPORT
Strict Press
E2MOM x 6
5 Strict Press
5 Strict Pull Ups with Negative (3 Second Negative)
* Last set go for max strict pull ups after negatives
Fitness
Metcon (Weight)
E2MOM x 6
10 1/2 Kneeling Landmine Press (Each Arm) + Max Distance Row
10 Bent Over Landmine Row (Each Arm)+ Max Distance Standing Bike Erg
Metcon
Metcon (AMRAP – Rounds and Reps)
Comp
3 Min Work : 1 Min Rest x 4
10 HR Push Up
15 Slam Balls
20/17 Cal Machine
Sport
3 Min Work : 1 Min Rest x 4
10 HR Push Up
15 Slam Balls
17/14 Cal Machine
Fitness
3 Min Work : 1 Min Rest x 4
10 HR Push Up
15 Slam Balls
15/12 Cal Machine