12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Rounds:
20 Hand Supported Cossack Stretch
20 Hip 90-90s
Into:
1:00 Weighted Ankle Mob.
2:00 Happy Baby
2:00 Childs Pose
1:30 Double Chest Stretch
COMP/SPORT
Front Squat (E3MOM x 5 )
Comp:
5 Front Squats : @65, 67.5, 70, 72.5, 75
Sport: 5 Front Squats : @65, 67.5, 70, 72.5, 75
+
* 20 Banded Dead Bugs
10 Each Leg
Slow and Controlled
Fitness
Metcon (3 Rounds for distance)
E5MOM x 3
15 Goblet Cyclist Squats
20 Banded Dead Bugs
20 Alt Hamstring Sliders (Total)
Max Backward Sled Drag
Metcon
Metcon (Weight)
Comp:
EMOM 12
Min 1. 16/14 Cal Machine
Min 2. 4 Squat Snatches @ 65% of 1RM
Sport:
EMOM 12
Min 1. 14/12 Cal Machine
Min 2. 4 Snatches @ 65% of 1RM
Fitness:
EMOM 12
Min 1. 12/10 Cal Machine
Min 2. 4 Snatches
* Sport and Fitness: Choose Power or Squat