12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Rounds:
6 Ts, 6 Ys, 6 Row W Press
25 Anterior Tib Raises
20 T-Spine Ext. Over Foam Roller
Then:
:90 Lizard Stretch (EL)
:60 Front Split (EL)
:90 Shoulder Ext. w/ BB
:90 Double Chest Stretch
COMP/SPORT
EMOM 12: @ 65 – 70% 1 RM Front Squats
Min 1. 3 Front Squats
Min 2. 6 Back Squats
Front Squat (6 x 3)
Back Squat (6 x 6)
Fitness
Metcon (Weight)
EMOM 12
Min 1. 14 Double DB Walking Lunge
Min 2. 14 DB Death March
Min 3. 45s Wall Sit
Min 4. 45s Hip Bridge Hold
Metcon
Metcon (Time)
For Time:
35Thrusters
40/30 Cal Machine
35 Thrusters
C. 105/75, 40 Thrusters
S. 95/65, As Written
F. 75/55, 30 Thrusters