12th State CrossFit – CrossFit
Mobility
2:00 Banded Ankle Mob. (EL)
:90 Banded Samson Stretch (EL)
:90 Banded Hamstring Stretch (EL)
:90 Banded Lat Stretch (High Anchor, EA.)
2:00 Straddle Stretch w/ BB or Rig
2:00 Happy Baby Pose
COMP/SPORT
EMOM 12:
Min 1. 3 Front Squats
Min 2. 6 Back Squats
@ 75 – 80% 1 RM Front Squat
Front Squat (6 x 3 )
Back Squat (6 x 6 )
Fitness
Metcon (4 Rounds for reps)
E3MOM x 4
20 Front Foot Elevated Reverse Lunges
12 Dead Stop RKB Swings
Max Cal Bike
Metcon
Metcon (Time)
Partition as needed
For Time:
75 Wall Balls
50 Box Jump Overs
25 Deadlifts
C. (225/155)
S. (185/135)
F. Weight of Choice/ Step Overs