12th State CrossFit – CrossFit
Mobility
2 Rounds:
10 Ts 8 Ys 6 Row W Press
10 Table Top
20 Weighted Ankle Mob. Rocks
Into:
1:30 Banded Samson Stretch
1:30 Banded Ankle Mob.
1:00 Banded Rhomboid Stretch
1:00 Banded Internal Shoulder Mob.
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COMP/SPORT
Back Squat (E3MOM x 5 )
5 Back Squats
@ 70, 72.5,75, 77.5, 80
S. 5 Back Squats @70, 72.5,75, 77.5, 80
+ 12 Banded Hip Flexor Pulls (Each Leg)
Fitness
Metcon (4 Rounds for reps)
E4MOM x 4
10 Single Kb Bulgarian Split Squats (EL)
* hold KB in Opposite Hand
10 Dead Stop Russian KB Swings
15 Banded HIp Flexor Pulls Each Leg
20 Banded Hamstring Curls
Metcon
Metcon (Weight)
Comp:
EMOM 12
1.10 Bar Facing Burpees
2. 3 Squat Clean @ 65% 1RM
Sport:
EMOM 12
1.10 Bar Facing Burpees
2. 3 Cleans @ 65% 1 RM
Fitness:
EMOM 12
1. 8 Bar Facing Burpees
2. 3 Cleans