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)
2 Tempo Front Squats 3s Descent,
+ 2 Squats @80 – 85% 1 RM
+
3 Banded Broad Jumps
Fitness
Metcon (Weight)
E5MOM x 3
16 Goblet Cossack Squats (8 EL)
16 Hamstring Curls on Rower
8 Tempo Goblet Squats
* 3s Descent
8 Prone Plank Roll In on Rower
Recovery Row
Metcon
Metcon (Time)
Comp:
For Time
25/20 Cal Bike
20 Double DB Front Rack Squats (50/35)
20 Box Jump Overs
Rest 3 Minutes
20 Box Jump Overs
20 Double DB Front Rack Squats
25/20 Cal Bike
Sport:
For Time
25/20 Cal Bike
20 Double DB Front Rack Squats (40/25)
20 Box Jump Overs
Rest 3 Minutes
20 Box Jump Overs
20 Double DB Front Rack Squats
25/20 Cal Bike
Fitness:
For Time
20/15 Cal Bike
20 Double DB Front Rack Squats *
20 Box Step Overs
Rest 3 Minutes
20 Box Step Overs
20 Double DB Front Rack Squats *
20/15 Cal Bike
* Weight of choice
* Score is total time including the 3 Min Rest