12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Rounds:
20 Hand Supported Cossack Squat
20 Hip 90-90s
2 Rounds:
10 Stretched Calf Raise
10 Stretched Bent Knee Calf Raise
20 Anterior Tib Raise
Into:
2:00 Couch Stretch
1:30 Lizard Stretch
1:00 Scorpion
1:30 Shoulder Ext. w/ BB
COMP/SPORT
Back Squat (E2MOM x 6 )
E2MOM x 6
5 Back Squats : Building to a Heavy set of 5
+
3 Banded Broad Jumps
Fitness
Metcon (4 Rounds for reps)
E3MOM x 4
15 Goblet Squat Jumps
10 Weighted Hip Bridges Each Leg
* Back on Bench
Max Cal Bike
Metcon
Metcon (Time)
Comp:
150 Double Unders
60 Sit Ups
50 DB Alt Hang Snatch
40 OH Walking Lunges (Switch Arms Every 10)
120 Double Unders
40 Sit Ups
30 DB Alt Hang Snatch
20 OH Walking Lunges (Switch Arms @ 10)
C. 50/35
Sport:
120 Double Unders
60 Sit Ups
50 DB Alt Hang Snatch
40 OH Walking Lunges (Switch Arms Every 10)
90 Double Unders
40 Sit Ups
30 DB Alt Hang Snatch
20 OH Walking Lunges (Switch Arms @ 10)
S. 40/25
Fitness:
150 Single Unders
60 Sit Ups
50 DB Alt Hang Snatch
40 OH Walking Lunges (Switch Arms Every 10)
120 Single Unders
40 Sit Ups
30 DB Alt Hang Snatch
20 OH Walking Lunges (Switch Arms @ 10)