12th State CrossFit – CrossFit
Mobility
2 Rounds:
10 SL Bent Knee Calf Raises (EL)
20 Hip 90-90s
5 Jefferson Curls (Only Bodyweight)
Into:
1:30 Weighted Ankle Mob
1:30 Hand Supported Cossack Stretch
2:00 Childs Pose
1:00 Seal Stretch
COMP/SPORT
Back Squat (E3MOM x 5 )
E3MOM x 5
5/5/3/3/1: 80,82.5,85, 87.5, 90
C. Squat
S. Squat + 12 KB Front Rack March (6 Steps Each Leg)
Fitness
Metcon (4 Rounds for reps)
E3MOM x 4
10 KB Front Rack Lunges
20 KB Walking Death March (10 Each Leg)
10 Double KB Front Rack Squats
Recovery Bike
Metcon
Metcon (Weight)
Comp:
EMOM x 12
1. 16 Box Jump Overs
2. 2 Squat Cleans 75% of 1RM
Sport:
EMOM x 12
1. 14 Box Jump Overs
2. 2 Cleans 75% of 1RM
Fitness:
EMOM x 12
1. 14 Box Step Overs
2. 2 Cleans