12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Rounds:
20 Anterior Tib Raise
20 Stretched Calf Raises
10 Table Tops
Into:
2:00 Banded Samson Stretch
2:00 Banded Frog Stretch
1:30 Banded Tricep Stretch (Low Anchor)
1:30 Banded Internal Shoulder Mob.
COMP/SPORT
Back Squat (E2MOM x 6 )
3 Back Squats: Climbing to a Heavy Triple
+
5 Band Resisted Vertical Jumps
Fitness
Metcon (3 Rounds for reps)
E4MOM x 3
20 DB Goblet Cossack Squats
20 DB Death March
Max Cal Bike
Metcon
Metcon (Time)
Comp
For Time:
1k Row
50 Air Squats
25 Strict HSPU
800m Run
40 Wall Balls (20/14)
20 HSPU
Sport
For Time:
1k Row
50 Air Squats
25 HSPU
800m Run
40 Wall Balls (20/14)
20 HR Push Ups
Fitness:
For Time:
1k Row
50 Air Squats
25 HR Push Ups
800m Run
40 Wall Balls
20 Z- Press or Box HSPU