12th State CrossFit – CrossFit
Mobility
2 Rounds
16 Banded Pull Aparts (8 Palms Up & Down)
15 Banded Face Pulls
10 Plate Halos (Each Direction)
Into:
1:00 Banded Lat Stretch
1:00 Banded Tricep Stretch (Low Anchor)
1:30 Wall Hinge
1:00 Pec Smash w/ Foam Roller or Ball
COMP/SPORT
Push Press
5:00 To Find Max Push Press
Push Jerk
5:00 To Find Max Push Jerk
Split Jerk
5:00 To Find Max Split Jerk
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 5 Rest 1 AMRAP 5
500m Bike
Into
12 Rotational Slam Ball
10 Alt. Leg V Up w/ Slam Ball
8 Hand Release Push Up
Metcon
Metcon (Time)
Comp
For Time
7 Wall Walks
35 Sit Ups
70 Ft Plate Push
14 Strict Press (95/65)
35 Sit Ups
70 Ft Plate Push
21 Push Press (135/95)
35 Sit Ups
70 Ft Plate Push
28 Push Jerks (165/115)
Sport
For Time
7 Wall Walks
35 Sit Ups
70 Ft Plate Push
14 Strict Press (75/55)
35 Sit Ups
70 Ft Plate Push
21 Push Press (95/65)
35 Sit Ups
70 Ft Plate Push
28 Push Jerks (115/85)
Fitness
For Time
7 Inch Worm + Push Up
35 Sit Ups
70 Ft Plate Push
14 Strict Press
35 Sit Ups
70 Ft Plate Push
21 Push Press
35 Sit Ups
70 Ft Plate Push
28 Push Jerks