12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Rounds:
10 Hip 90-90s
12 Bent Knee Calf Raise
12 Straight Leg Calf Raise
20 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 )
3 Back Squats: Climbing
+
2 Weighted Box Jumps + 2 Box Jumps
Fitness
Metcon (3 Rounds for weight)
E4MOM x 3
8 Bulgarian Split Squats (EL)
12 Banded Sumo Deadlifts (Heavy KB + Green Band)
20 Jumping Lunges
Recovery Bike
Metcon
Stun Gun (Time)
Comp:
100 DB Snatch (50/35)
80 Cal Machine
60 Burpee Box Jump Overs (24/20)
Sport:
100 DB Snatch (35/25)
80 Cal Machine
60 Burpee Box Jump Overs (24/20)
Fitness:
100 DB Snatch
80 Cal Machine
60 Burpee Box Step Overs (20 All)
Partition as needed to complete. All Burpees must be box facing.