12th State CrossFit – CrossFit
Mobility
2 Rounds:
20 Hip 90-90s
20 Down Dog Calf March
5 Prone Swimmers
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 )
5 @ 75
5 @ 77.5
3 @ 80
3 @ 82.5
1 @ 85
Sport: 15 Banded Hamstring Curls after Each Set
Fitness
Metcon (4 Rounds for reps)
E4MOM x 4
12 Front Foot Elevated DB Split Squats (EL)
16 Banded Sissy Squats (Green Band)
24 Banded Good Mornings (Green Band)
Recovery Bike
Metcon
Metcon (6 Rounds for weight)
Comp:
EMOM 12
1. 65 Double Unders
2. 2 Squat Snatches @ 75% 1 RM
Sport:
EMOM 12
1. 45 Double Unders
2. 2 Snatches @ 75% 1RM
Fitness:
EMOM 12
1. 90 Single Unders
2. 2 Snatches