12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Rounds:
20 Tibialis Raises
20 Hip 90-90s
Into:
2:00 Banded Samson Stretch
1:30 Banded Hamstring Stretch
2:00 Banded Frog
1:00 Banded Rhomboid Stretch
COMP/SPORT
Back Squat (E2MOM x 6 )
5 Reps: Climbing
+
5 Broad Jumps
Fitness
Metcon (4 Rounds for distance)
E3MOM x 4
25 Cyclist Squats
25 Hamstring Curl on Rower
Recovery Row for Meters
Metcon
Metcon (Time)
Comp:
For Time
800 M Run
60 Walking Lunges
40 Russian KB Swings (70/55)
20 Strict HSPU
40 Russian KB Swings
60 Walking Lunges
800m Run
Sport:
For Time
600 M Run
60 Walking Lunges
40 Russian KB Swings (55/35)
20 HSPU
40 Russian KB Swings
60 Walking Lunges
600m Run
Fitness:
For Time
600 M Run
60 Walking Lunges
40 Russian KB Swings
20 Box HSPU or Z-Press
40 Russian KB Swings
60 Walking Lunges
600m Run