12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Plate Windmills
10 Plate Halos (Each Direction)
Into:
1:00 Sleeper Stretch
1:00 Foam Roll Upper Back w/ Arms OH
1:00 Foam Roll Lat
1:00 Childs Pose w/ Hands on Foam Roller
COMP/SPORT
Strict Press
Comp
E2MOM x 6
3 Strict Press
3 Negative Strict Pull Ups + 3 Strict Pull Ups
* Last set go for max set
Sport
E2MOM x 6
3 Strict Press
2 Negative Pull Ups + 2 Kipping Pull Ups
Fitness
Metcon (Weight)
E2MOM x 6
12/10 Cal + 10 KB Push Press + Max Plank Pull Through
12/10 Cal + 16 Gorilla Rows + Max Farmer Carry
Metcon
Metcon (AMRAP – Rounds and Reps)
Comp
3 Minutes of Work 1 Minute Rest x 4
Nate
2 Ring Muscle Ups
4 HSPU
8 KB Swings (70/55)
Sport
3 Minutes of Work 1 Minute Rest x 4
Bar Muscle Up Nate
2 Bar Muscle Ups
4 HSPU
8 KB Swings (55/35)
Fitness
3 Minutes of Work 1 Minute Rest x 4
Scaled Nate
4 Pull Ups or Ring Rows
4 Z- Press or Box HSPU
8 KB Swings
*weight of choice