12th State CrossFit – CrossFit
Mobility
2 Rounds
15 Banded Face pulls
10 Lu Raises
Into:
1:00 Wall Hinge
1:00 PVC Pipe External Shoulder Mob.
1:00 Double Chest Stretch on Rig
1:00 Tricep Stretch on Rig
COMP/SPORT
Metcon (AMRAP – Reps)
Comp
EMOM 10
2 – 4 Ring Muscle Ups
Sport
C2B, Bar Muscle Up
or Ring Muscle Up Practice
Fitness
Metcon (Time)
Buy In: 500m/400m Row
Into:
3 Rounds
150ft Farmer Carry
12 Renegade Row
9 DB Push Up
6 Shuttle Runs
Metcon
Metcon (3 Rounds for time)
Comp
E5MOM x 3
1k Bike
60ft HS Walk
30 Heavy Single Arm S2OH (Alt by 5s)
Sport
E5MOM x 3
1k Bike
15 Kipping HSPU
30 Heavy Single Arm S2OH (Alt by 5s)
Fitness
E5MOM x 3
1k Bike
15 Box HSPU or Z-Press
30 Heavy Single Arm S2OH (Alt by 5s)
*Record Round Times
*Comment DB Weight
Next Level
Metcon (Distance)
20 Minutes for Meters
Bike, Ski or Row
* Nose breathing only