12th State CrossFit – CrossFit
Mobility
2 Rounds
10 KB Windmills
10 KB Pullovers on Bench
Into:
1:00 PVC Prayer Stretch on Bench
1:00 PVC External Rotation
2:00 Couch Stretch
2:00 Pigeon Stretch
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 Weighted Strict Pull Ups After Each Set
Fitness
Metcon (Weight)
E2MOM x 6 Alt.
1) 10 Landmine Press (EA.) + Max Crunches (Feet Up)
2) 10 Landmine Rows (EA.) + Max Reverse Crunches
Metcon
Metcon (Time)
Comp
2 Rounds
20 Single DB S2OH (10 EA) (50/35)
20 OH Walking Lunges (10 EA) (50/35)
Into
40 Burpees to Touch
Into
2 Rounds
20 Single DB S2OH (10 EA)
20 OH Walking Lunges (10 EA)
Sport
2 Rounds
20 Single DB S2OH (10 EA) (40/25)
20 OH Walking Lunges (10 EA) (40/25)
Into
30 Burpees to Touch
Into
2 Rounds
20 Single DB S2OH (10 EA)
20 OH Walking Lunges (10 EA)
Fitness
2 Rounds
20 Single DB S2OH (10 EA)
20 OH Walking Lunges (10 EA)
Into
20 Burpees to Touch
Into
2 Rounds
20 Single DB S2OH (10 EA)
20 OH Walking Lunges (10 EA)
* DB Weight of Choice