12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Rounds:
10 Unsupported Hip 90-90s
10 Bent Knee Calf Raise
10 Straight Leg Calf Raise
15 Tib Raise
Into:
2:00 Banded Wall Squat
1:30 Banded Ankle Mob.
2:00 Banded Internal/External Hip Mob.
2:00 Banded Hamstring Distraction
COMP/SPORT
Back Squat (E2MOM x 6 )
4 Reps: Climbing to a heavy set of 4
+
4 Banded Assisted Jumps
Fitness
Metcon (3 Rounds for reps)
E4MOM x 3
12 Elevated DB Front Foot Split Squat
Each Leg (2 DBs)
24 Alt Hamstring Sliders
Max Cal Bike
Metcon
Metcon (Time)
Comp:
1k Row
75 Russian KB Swing (70/55)
50 Box Jump Overs
25 Back Squats (205/145)
* From the Floor
Sport:
1k Row
75 Russian KB Swing (55/35)
50 Box Jump Overs
25 Back Squats (155/105)
* From the Floor
Fitness:
750 Row
75 Russian KB Swing
50 Box Jump Overs
25 Back Squats
* From the Floor