12th State CrossFit – CrossFit
Mobility
2 Rounds
15 Band Pull Aparts
10 Weighted Arm Circles (Ea. Direction)
Into:
1:00 Sleeper Stretch
1:30 Double Chest Stretch on Rig
1:00 Tricep Stretch on Rig
1:00 Double Lat Stretch on Rig
COMP/SPORT
Metcon (Weight)
Comp
E2MOM x 6
5 Strict Press
5 Strict Pull Ups
* On last set of strict pull ups go for a max set
*Record Weight – Comment Pull Ups
Sport
E2MOM x 6
5 Strict Press
3 Strict Pull Ups
*On last set of strict pull ups go for a max set
*Record Weight – Comment Pull Ups
Fitness
Metcon (AMRAP – Reps)
E2MOM x 6
1) 15 Z Press + Max Cal Row
2) 15 Challenging Ring Rows+ Max Cal Bike
*Score is calories
Metcon
Metcon (AMRAP – Rounds and Reps)
Comp and Sport
3 Min Work 1 Min Rest x 4
* Pick Up Where You Left Off
15 T2B
12 Push Ups
9 Box Jumps (24/20)
Fitness
3 Min Work 1 Min Rest x 4
* Pick Up Where You Left Off
15 Hanging Knee Raises
12 Push Ups
9 Box Step Ups