12th State CrossFit – CrossFit
Mobility
2 Rounds:
12 Banded Psoas March (Band Around Knees)
20 Hip 90-90s
Into:
2:00 Flow Between Seal and Childs Pose
1:30 Lizard Stretch
1:30 Happy Baby
1:30 Double Chest Stretch
COMP/SPORT
Front Squat (E3MOM x 5 )
3 Pause Squats: Hold 3s at bottom + 2 Squats @ 70% -75% 1 RM
+
5 Broad Jumps
Fitness
Metcon (3 Rounds for reps)
E5MOM x 3
20 Front Foot Elevated DB Lunge (10 EL)
20 DB RDL
20 Box Step Ups with 1 DB
Recovery Bike
Metcon
Metcon (Time)
For Time
Buy In : 500 M Row
Then
5 Rounds
10 Russian KB Swings
10 Goblet Squats
Then
Cash Out: 500 M Row
C. (70/55)
S. (55/35)
F. (44/25)