12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Rounds:
10 Hand Supported Cossack Stretch(EL)
10 Lizard Rotations (EL)
Into:
1:00 Weighted Butterfly Stretch
1:30 Couch Stretch(EL)
1:30 Banded Rhomboid Stretch
1:30 Childs Pose
2:00 Happy Baby
COMP/SPORT
Back Squat (E2MOM x 6: Climbing )
7 Reps: Climbing to a Heavy Set of 7
+
5 Seated Box Jumps
Fitness
Metcon (4 Rounds for calories)
E3MOM x 4
12 Bulgarian Split Squats (EL)
12 Dead Stop Russian KB Swings
Max Cal Bike
Metcon
Metcon (Time)
For Time:
100m Farmer Carry
20 DB Squats
30 DB Deadlifts
40 Sit Ups
50 Box Jump Overs
40 Sit Ups
30 DB Deadlifts
20 DB Squats
100m Farmer Carry
C. 50s/ 35s
S. 40s /25s
F. DBs of Choice