12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Rounds
20 Hand Supported Cossack Stretch
20 Hip 90-90s
Then:
:90 Couch Stretch (EL)
:90 Banded Samson Stretch (EL)
:60 Single Arm Banded Lat Stretch (Anchor point below knee)
COMP/SPORT
EMOM 12
@60-65% @ 1RM Front Squat
Min 1. 4 Front Squats
Min 2. 8 Back Squats
Front Squat (6 x 4 )
Back Squat (6 x 8 )
Fitness
Metcon (3 Rounds for reps)
EMOM 12:
Min 1. 10 Bulgarian Split Squats (EL)
MIn 2. 20 Banded Good Mornings
Min 3. 20 Cyclist Squats
MIn 4. 10 Single Leg Hip Bridges (EL)
* Back on Bench
Metcon
Metcon (Time)
For Time :
25 Burpee Box Jump Overs (24/20)
50 Wall Balls (20/14)
25 Burpee Box Jump Overs
C. 75 Wall Balls
S. As Written
F. Box Step Overs, Wall Ball of Choice