12th State CrossFit – CrossFit
Mobility
2 Rounds
20 Band Pull Aparts(10 Palms Down 10 Palms Up)
15 Straight Arm Pull Downs (High Anchor)
Into:
1:00 Lat Stretch on Rig
1:00 Rhomboid Stretch in Childs Pose
1:00 Seated Sink Stretch
1:00 Sleeper Stretch
COMP/SPORT
Strict Press
Comp
E2MOM x 6
3 Strict Press
* All without coming off bar
2 Weighted Strict Pull Ups
2 Negative Strict Pull Ups
2 Strict Pull Ups
* Last set go for max set
Sport
E2MOM x 6
3 Strict Press
* All without coming off bar
3 Negative Pull Ups
3 Kipping Pull Ups
Fitness
Metcon (Weight)
E2MOM x 6
12/10 Cal Row + 12 Floor Press + Max V-Ups
12/10 Cal Bike + 20 Low Band Row (Alt Arms At Stomach + Max Russian Twists
Metcon
Metcon (AMRAP – Rounds and Reps)
Comp
3 Minutes Work 1 Min Rest x 4
5 SHSPU
7 Power Snatch (115/80)
35 Double Unders
Sport
3 Minutes Work 1 Min Rest x 4
5 Kipping or Box HSPU
7 Power Snatch (95/65)
35 Double Unders
Fitness
3 Minutes Work 1 Min Rest x 4
5 Box HSPU or Z-Press
7 Power Snatch
70 Single Unders