12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Banded Pull Aparts (5 Palms Up & Down)
10 Banded Face Pulls
10 Plate Halos
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
Shoulder to Overhead Complex (Weight)
E2MOM x 5
2 Push Press + 2 Push Jerks + 2 Split Jerk
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 5 Rest 1 AMRAP 5
250m/200m Row
Into:
8 Burpee Over Rower
12 Slam Balls
16 Alt. Leg V-Ups
Metcon
Metcon (Time)
Comp
For Time
21 * 15 * 9 * 6
Calorie Machine
Double DB Hang Cleans (50/35)
DB Shoulder to OH (50/35)
* 50 Sit Ups Before Returning to the Machine
* Start with Machine
Sport
For Time
21 * 15 * 9 * 6
Calorie Machine
Double DB Hang Cleans (40/25)
DB Shoulder to OH (40/25)
* 40 Sit Ups Before Returning to the Machine
* Start with Machine
Fitness
For Time
21 * 15 * 9 * 6
Calorie Machine
Double DB Hang Cleans
DB Shoulder to OH
* 30 Sit Ups Before Returning to the Machine
* Start with Machine