12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Rounds
15 KB Pull Overs on Bench
10 Table Tops
Into:
1:30 Banded Ankle Mob.
1:30 Banded Samson Stretch
1:30 Banded Hip Internal/External Mob.
2:00 Banded Frog Stretch
COMP/SPORT
EMOM 12
Min 1. 2 Front Squats
Min 2. 4 Back Squats
@ 80 – 85% 1 RM Front Squat
Front Squat (6 x 2)
Back Squat (6 x 4 )
Fitness
Metcon (3 Rounds for reps)
E4MOM x 3
20 KB Goblet Cossack Squats (Total)
20 Alt Hamstring Sliders (Total)
10 KB Cyclist Goblet Squats
10 Sumo Deadlift High Pulls
Max Cal Bike
Metcon
Metcon (Time)
Comp:
For Time
1k Row
Into
30 – 20 – 10
HSPU
Pistols
Sport:
For Time
1k Row
Into
15 – 10 – 5
HSPU
30 – 20 – 10
Pistol Scales
Fitness:
For Time
1k Row
Into
15 – 10 – 5
Box HSPU or Z Press
30 – 20 – 10
Pistol Scales