12th State CrossFit – CrossFit
Mobility
2 Rounds:
15 Bent Knee Calf Raises
20 Tib Raises
:30 Squat Hold (Hold onto rig)
Into:
2:00 Flow Between Seal and Down Dog
2:00 Couch Stretch
1:30 Down Dog March
1:30 Double Chest Stretch
COMP/SPORT
Front Squat (E3MOM x 5)
2 Tempo Front Squats (3s Descent)
+ 2 Squats @ 75% -80% 1 RM
+
5 Band Resisted Vertical Jumps
Fitness
Metcon (AMRAP – Reps)
E5MOM x 3
300 Ft Backward Sled Drag
15 Banded Hamstring Curls
15 Banded Sissy Squats
Recovery Bike
Metcon
Metcon (Time)
Comp:
50 – 30 – 20
Front Rack Reverse Lunge (75/55)
Sit up
100 – 60 – 40
Double Unders
Sport:
50 – 30 – 20
Front Rack Reverse Lunge (65/45)
Sit up
100 – 60 – 40
Double Unders
Fitness:
50 – 30 – 20
Front Rack Reverse Lunge (45/35)
Sit up
200 – 180 – 80
Single Unders