12th State CrossFit – CrossFit
Mobility
2 Rounds:
10 SL Calf Raise
15 Tibialis Raise
5 Jefferson Curl(Light)
Into:
1:30 Calf Smash/Foam Roll
1:00 Pigeon Stretch
1:00 Quad Smash/Foam Roll
2:00 Banded Lat Stretch
COMP/SPORT
Back Squat (E3MOM x 5)
3@ 85%, 3 @ 87.5%, 2@ 90%, 2 @ 90+, % 1 @ 90+%
C. Squat
S. Squat + 10 Supine Banded Psoas March (Total)
* pause for 1 second every march
Fitness
Metcon (3 Rounds for reps)
E4MOM x 3
10 Kb Single Leg Bulgarian Split Squats
12 Supine Banded Psoas March
10 Single Leg Hip Bridge (Foot on Bench)
20 Jumping Lunges
Metcon
Metcon (Time)
Comp:
8 Rounds
200m Run
1 Squat Clean @ 85% of 1RM
Sport:
8 Rounds
200m Run
1 Clean @ 85% of 1RM
Fitness:
8 Rounds
200m Run
1 Clean