12th State CrossFit – CrossFit
Mobility
2 Rounds
12 KB Halos
15 Face Pulls
Into:
1:00 Banded Internal Shoulder Mob.
1:00 Kneeling Lat Stretch
1:00 Lat Foam Roll
1:00 Wall Hinge
1:00 Double Chest Stretch On Rig
COMP/SPORT
EMOM 10 Gymnastics Pull (AMRAP – Reps)
Comp
2-4 Bar Muscle Ups
Sport
5-7 C2B Pull Ups or BMU Practice
Fitness
Metcon (Time)
For Time
120ft Hand Over Hand Sled Pull (40ft Increments)
150ft Heavy Farmers Carry
20 Alt. Leg V-Ups
15 Shuttle Runs
20 Alt. Leg V-Ups
150ft Heavy Farmers Carry
120ft Hand Over Hand Sled Pull (40ft Increments)
Metcon
Metcon (4 Rounds for time)
Comp
E4MOM x 4
10 Strict HSPU
17/15 Cal Machine
150ft Heavy Sled Push
Sport
E4MOM x 4
10 HSPU
15/12 Cal Machine
150ft Heavy Sled Push
Fitness
E4MOM x 4
10 Box HSPU or Z-Press
15/12 Cal Machine
150ft Heavy Sled Push
*Record Round Times
Next Level
Metcon (3 Rounds for time)
3 Rounds
500m Row
400m Run
1k Bike
Rest 3 Minutes