12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Min Feet Up on Wall
5 Half Kneeling Wall Rotations (EA)
90s Banded Samson Stretch (EL)
90s Banded Hamstring Distraction
90s Kneeling KB Calf Stretch (EL)
5 Half Kneeling Wall Rotations (EA)
COMP/SPORT
Back Squat (E2MOM x 6 )
5/5/3/3/1/1
3 SL Hip Bridge (EL)
* Alternate legs you start with each set*
Fitness
Metcon (4 Rounds for reps)
E3MOM x 4
15 Heels Elevated Goblet Squat
10 SL Hip Bridge (EL)
Recovery Bike
Metcon
Metcon (Time)
Comp:
For Time
800 Run
40 TTB
20 Deadlift (225/155)
400 Run
20 TTB
10 Deadlift (265/185)
Sport:
For Time
800 Run
20 TTB
20 Deadlift (185/135)
400 Run
20 TTB
10 Deadlift (225/155)
Fitness:
For Time:
800 Run
20 Hanging Knee Raises
20 Deadlift
400 Run
20 Hanging Knee Raises
10 Deadlift + 10/15lb
CORE
Metcon (Time)
10 KB Side Bends Each Arm
10 Russian Sit Ups
10 KB Side Bends Each Arm
20 Straight Leg Raises
10 KB Side Bends Each Arm
30 V-Ups
10 KB Side Bends Each Arm
40 Russian Twists (over and back = 1)
10 KB Side Bends Each Arm
50 Hollow Rocks