12th State CrossFit – CrossFit
Mobility
2 Rounds
15 Banded Face Pulls
:30 Supinated Deadhang
Into:
1:00 Pec Stretch on Wall
1:00 Rhomboid Stretch in Childs Pose
1:00 Prone Front Rack Stretch
1:00 Scorpion 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 Strict Pull Ups After Each Set
Fitness
Metcon (Weight)
E2MOM x 6 Alt
1. 8 DB Tall Kneeling Press (EA) + Max Side Plank (Right)
* Alternate at the top of movement
2. 8 DB Bent Over Rows (EA) + Max Side Plank (Left)
* Alternate at the rib cage
Metcon
Metcon (Time)
Comp
500m Row
Into
4 Rounds
15 Push Press (115/85)
30 Sit Ups
60 Double Unders
Into
500m Row
Sport
500m Row
Into
4 Rounds
10 Push Press (95/65)
20 Sit Ups
40 Double Unders
Into
500m Row
Fitness
500m Row
Into
4 Rounds
10 Push Press
20 Sit Ups
80 Single Unders
Into
500m Row