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 Double Chest Stretch
COMP/SPORT
Front Squat (E3MOM x 5)
3 1 1/4 Squats @ 85% -90%
+
3 Band Assisted Vertical Jumps
Fitness
Metcon (Weight)
E5MOM x 3
10 DB Bulgarian Split Squat (EL)
10 DB Death Match (EL)
20 Power Step Ups on Box
Recovery Bike
* Use Two DBs
Metcon
Metcon (Time)
Comp:
3 Rounds
400m Run
40 Wall Balls (20/14)
Sport:
3 Rounds
400m Run
30 Wall Balls (20/14)
Fitness:
3 Rounds
400m Run
25 Wall Balls
* Med Ball of Choice