12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Plate Halos
10 Ts + 8 Ys + 6 Row W Press
Into:
1:00 Wall Hinge
1:00 Chest Stretch on Wall
1:00 Sleeper Stretch
1:00 PVC Pipe External Shoulder Rotation
COMP/SPORT
Metcon (AMRAP – Reps)
Comp
EMOM 10
12-20 Shoulder Taps : Wall Supported (Back Against Wall)
Sport
EMOM 10
12-20 Shoulder Taps : Wall Supported (Tummy Against Wall)
Fitness
Metcon (Time)
For Time: 12 Minute Cap
150ft DB OH Walk Right Arm
150ft DB OH Walk Left Arm
30 Renegade Row
15 Push Ups on DBs
45 Hollow Rocks
15 Push Ups on DBs
30 Renegade Rows
150ft DB OH Walk Left Arm
150ft DB OH Walk Right Arm
Metcon
Metcon (AMRAP – Reps)
Comp
E2MOM x 8
1 Round of Nate
+ 16 Sit Ups
Nate
2 Muscle Ups
4 Handstand Push Ups
8 KB Swings (70/53)
Sport
E2MOM x 8
1 Round of BMU Nate
+ 16 Sit Ups
Bar Muscle Up Nate
2 Bar Muscle Ups or 4 C2B
4 Handstand Push Ups
8 KB Swings (53/35)
Fitness
E2MOM x 8
1 Round of Pull Up Nate
+16 Sit Ups
Pull Up Nate
4 Pull Ups or Pull Up Scales
4 Handstand Push Up Scales
8 KB Swings
Next Level
Metcon (Checkmark)
Pick a machine for the whole 15 Minutes
3 Rounds of
50s Easy, 10s Sprint
40s Easy, 20s Sprint
30s Easy, 30s Hard
20s Easy, 40s Hard
10s Easy, 50s Hard