Announcements
Support coach Shelby on her road to the 2023 CrossFit Games!
Pre-order will close this Friday, June 16th!
https://12th-state.myshopify.com/products/neal-crossfit-games-tee
12th State CrossFit – CrossFit
Mobility
2 Rounds
15 KB Pull Overs on Bench
15 Front Rack Openers on Bench
Into:
1:00 Banded Lat Stretch
1:00 Banded Internal Shoulder Mob
2:00 Foam Roll Upper Back w/ T-Spine Ext.
1:00 Deltoid Roll w/ Ball
COMP/SPORT
Gymnastic Pulling (AMRAP – Reps)
Comp
EMOM 10
8 – 10 Pull Ups
Sport
EMOM 10
5 – 7 Pull Ups
Fitness
Metcon (Time)
For Time: 12 Minute Cap
20 Challenging Ring Rows
20 Floor Press
20 DB Straight Leg Raises (DBs Over Chest)
400ft Heavy Seated Sled Pull (80ft x 5)
20 DB Straight Leg Raises (DBs Over Chest)
20 Floor Press
20 Challenging Ring Rows
Metcon
Metcon (8 Rounds for time)
Comp
E2MOM x 8
3 Wall Walks
6 Deadlifts (225/155)
9 Lateral Burpees
Sport
E2MOM x 8
2 Wall Walks
6 Deadlifts (185/135)
8 Lateral Burpees
Fitness
E2MOM x 8
2 Inch Worm + Push Up
6 Deadlifts
8 Lateral Burpees
*Recording Each Rounds Time
Next Level
Metcon (AMRAP – Reps)
1:40 on / 20 off x 9
* Factory Preset on C2 Machines
* Pick One C2 Machine and Complete it