12th State CrossFit – CrossFit
Mobility
2 Rounds:
10 SL Elevated Heel Calf Raise (EL)
20 Tib Raises
5 Jefferson Curl (Only Bodyweight)
Into:
1:30 Banded Internal/External Hip Opener
1:30 Banded Samson Stretch
2:00 Banded Lat Stretch
1:30 Banded Rhomboid Stretch
COMP/SPORT
Front Squat (E3MOM x 5 )
Front Squat
E3MOM x 5
3@ 85 /3 @ 87.5/2@ 90/2 @ 90+/1 @90+
Sport: Squat + 3 Jefferson Curls
Fitness
Metcon (4 Rounds for time)
E3MOM x 4
15 Goblet Cyclist Squat
15 Hamstring Sliders (EL)
3 Jefferson Curls
Max Wall Sit
Metcon
Metcon (Time)
Comp:
8 Rounds
200m Run
1 Squat Snatch @ 85% of 1 RM
Sport:
8 Rounds
200m Run
1 Snatch @ 85% of 1 RM
Fitness:
8 Rounds
200m Run
1 Snatch
* Record weight in comments