12th State CrossFit – CrossFit
Mobility
2 Rounds
15 T-Spine Ext. Over Foam Roller
10 Pull Aparts (5 Palms Up & Down)
Into:
1:30 Forearm Smash w/ Barbell
1:00 Wrist Stretch
2:00 Banded Lat Stretch
1:00 Banded Internal Shoulder Mob.
COMP/SPORT
Shoulder to Overhead Complex (Weight)
E2MOM x 5
1 Push Press + 1 Push Jerk + 1 Split Jerk
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 5 Rest 1 AMRAP 5
250m/200m Row
Into
15 Plate G2OH
12 Russian Sit Up
10 Burpees to Plate
Metcon
Metcon (Time)
Comp
2 Rounds
50 Single Arm DB Hang Clean and Jerk (Alt by 5s)
30 Single DB Step Ups
20 HSPU
Round 1 Strict HSPU
Round 2 Kipping HSPU
(50/35)
Sport
2 Rounds
50 Single Arm DB Hang Clean and Jerk (Alt by 5s)
35 Single DB Step Ups
15 HSPU
(40/25)
Fitness
2 Rounds
50 Single Arm DB Hang Clean and Jerk (Alt by 5s)
35 Single DB Step Ups
15 Box HSPU or Z-Press