12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Ts + 8 Ys + 6 Row W Press
10 KB Pull Overs
Into:
1:00 Lat Roll
1:00 T-Spine Ext over Foam Roller
1:00 Sleeper Stretch
1:00 Scorpion Stretch
COMP/SPORT
Gymnastics Pulling (AMRAP – Reps)
Comp
EMOM 10
8-10 C2B Pull Ups
Sport
EMOM 10
5-7 C2B Pull Ups
Fitness
Metcon (Time)
For Time:
20 Cal Row
3 Rounds
10 Seated Banded Pull Down
10 Plank Roll Ins
Into:
20 Cal Row
2 Rounds
15 Seated Banded Pull Down
15 Plank Roll Ins
Into:
20 Cal Row
1 Round
20 Seated Banded Pull Downs
20 Plank Roll Ins
Metcon
Metcon (5 Rounds for time)
Comp
E3MOM x 5
200m Run
12 Ring Dips
12 Sumo Deadlift High Pulls (115/85)
Sport
E3MOM x 5
200m Run
10 Ring or Box Dips
12 Sumo Deadlift High Pulls (95/65)
Fitness
E3MOM x 5
200m Run
10 Box Dips
12 Sumo Deadlift High Pulls
*Record Round Times
Next Level
Metcon (AMRAP – Reps)
30 Min
Min 1: Max Calorie Machine
Min 2. Rest