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 (1 Rep Max )
Fitness
Metcon (3 Rounds for reps)
E5MOM x 3
150 Ft Heavy Backward Sled Drag
25 Cyclist Squats
25 Banded Good Mornings
Max Cal Bike
Metcon
Metcon (Time)
Comp:
For Time
21-15-9
Burpees
42 – 30 – 18 (55/35)
KB Swings
rest 2 minutes
42 – 30 – 18 (20/14)
Wall Balls (All to 10′)
63 – 45 – 27
Double Unders
Sport:
For Time
21-15-9
Burpees
21 – 15 – 9 (55/35)
KB Swings
rest 2 minutes
42 – 30 – 18 (20/14)
Wall Balls
42 – 30 – 18
Double Unders
Fitness:
For Time
21-15-9
Burpees
21 – 15 – 9
KB Swings
rest 2 minutes
42 – 30 – 18
Wall Balls
63 – 45 – 27
Single Unders