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. 1 Front Squat
Min 2. 2 Back Squats
@ 85-90% of 1 RM Front Squat
Front Squat (6 x 1)
Back Squat (6 x 2 )
Fitness
Metcon (3 Rounds for distance)
E4MOM x 3
12 Bulgarian Split Squats (Right Leg)
12 Bulgarian Split Squats (Left Leg)
24 Banded Good Mornings
Max Backward Sled Drag
Metcon
EIKCAJ (Time)
For Time:
30 Pull Ups
50 Thrusters (45/35)
1k Row
C. C2B Pull Ups
S. As Written
F. 30 Ring Rows or Jumping Pull Ups