12th State CrossFit – CrossFit
Mobility
2 Rounds:
20 Hip 90-90s
5 Jefferson Curls (Light)
15 Tib Raises
Into:
1:00 Weighted Ankle Mob.
2:00 Happy Baby
2:00 Childs Pose
1:30 Down Dog Calf March
COMP/SPORT
Front Squat (E3MOM x 5 )
3 Pause Squats: Hold 3s at bottom + 2 Squats @ 65% -70% 1 RM
+
5 Seated Box Jumps
Fitness
Metcon (Weight)
E5MOM x 3
20 Cyclist Goblet Squat
20 Banded Good Morning
20 Double KB Kneeling to Stand (10 Each Leg)
Recovery Bike
* Record the total weight of both Kbs you Use
Metcon
Metcon (Time)
Comp:
For Time
21 – 15 – 9
Deadlifts (255/185)
Box Jump Overs
400m Run Between Sets
Sport:
For Time
21 – 15 – 9
Deadlifts (225/155)
Box Jump Overs
400m Run Between Sets
Fitness:
For Time
21 – 15 – 9
Deadlifts
Box Step Overs
400m Run Between Sets