12th State CrossFit – CrossFit
COMP/SPORT
Back Squat (E3MOM x 5 )
3 Pause Squats: Hold 4s at bottom + 2 Squats @ 60% -65% 1 RM
+
5 Seated Box Jumps
S. Light/Moderate Weight
Fitness
Metcon (3 Rounds for time)
E5MOM x 3
20/15 Cal Row or Bike
10 Right Leg Bulgarian Split Squats
10 Left Leg Bulgarian Split Squats
20 Russian Twists : Over and back = 1
30 Hip Bridge: Feet on Seat of Rower
Metcon
Metcon (6 Rounds for time)
Comp:
E2MOM x 6
18/15 Cal Machine
10 Pistols
5 Deadlift (245/175)
Sport:
E2MOM x 6
15/12 Cal Machine
10 Pistols Scales
5 Deadlift (205/145)
E2MOM x 6
12/10 Cal Machine
10 Pistols Scales
5 Deadlift (135/95)
Home WOD
Metcon (6 Rounds for time)
E2MOM x 6
15 Box Jumps
10 Pistol or Pistol Scales
5 Single Arm Deadlifts EA