12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Table Tops
10 Weighted Standing Swimmers
Into:
1:00 Banded Internal Shoulder Mob.
1:00 Banded Lat Stretch
1:00 Banded Tricep Stretch
COMP/SPORT
Push Press
Push Press + Strict Pull Up
E2MOM x 6
5 – 5 – 3 – 3 – 1 -1
Build To a Heavy Single
* 3 – 5 Strict Pull Ups After Each Set
Fitness
Metcon (6 Rounds for reps)
E2MOM x 6 Alternating
1. 20 Renedage Rows + Max Farmers Carry
2. 60ft Backward Seal Walk + Max Calorie Bike
* Both the seal walks and farmers carry will be on 30ft course
Metcon
Metcon (Time)
Comp
3 Rounds for Time
500m Row
12 KB Push Jerks (55/35)
21 T2B
Sport
3 Rounds for Time
500m Row
12 KB or DB Push Jerks (45/25)
15 T2B
Fitness
3 Rounds for Time
500m Row
12 DB Push Jerks (Weight of Choice)
15 Hanging Knee Raises