12th State CrossFit – CrossFit
Mobility
2 Rounds
5 Face Pull + Rotate + Press
8 Weighted Standing Swimmers
Into:
1:00 Lat Roll
1:00 T-Spine Ext. Over Foam Roller
1:00 Wall Hinge
1:00 Double Chest Stretch on Rig
COMP/SPORT
Strict Press
Strict Press + Strict Pull Up
E2MOM x 6
5 – 5 – 3 – 3 – 1 -1
Build to a heavy single
* 3 – 5 Strict Pull Up Negatives Between Sets
Fitness
Metcon (Weight)
E2MOM x 6
12 SA KB Push Press (EA) + Max Face Down Chinese plank
12 Gorilla Rows (EA) + Max Bike
Metcon
Metcon (Time)
Comp
27 Calorie Row
27 Strict Press 95/65
21 Calorie Row
21 Push Press 135/95
15 Calorie Row
15 Push Jerks 155/105
9 Calorie Row
9 Split Jerks 185/135
Sport
27 Calorie Row
27 Strict Press 75/55
21 Calorie Row
21 Push Press 95/65
15 Calorie Row
15 Push Jerks 115/75
9 Calorie Row
9 Split Jerks 135/95
Fitness
27 Calorie Row
27 Strict Press
21 Calorie Row
21 Push Press
15 Calorie Row
15 Push Jerks
9 Calorie Row
9 Split Jerks
*Increase weight after each exercise