12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Min Pigeon Stretch (EL)
10 Seated Scapular Wall Slides
90s Samson Stretch (EL)
10 Seated Scapular Wall Slides
90s Banded Hamstring Distraction
COMP/SPORT
Back Squat (E2MOM x 6 )
5/5/3/3/1/1: Climbing to Heavy Single
+ 6 Banded Good Morning
Fitness
Metcon (4 Rounds for reps)
E3MOM x 4
12 Banded Step Ups (EL)
24 Banded Good Morning
Recovery Bike
Metcon
Metcon (Time)
Comp:
100 Sit Ups
75 Cal Machine
50 Double DB Squats (50/35)
25 Double DB Cleans (50/35)
Sport:
100 Sit Ups
75 Cal Machine
50 Double DB Squats (40/25)
25 Double DB Cleans (40/25)
Fitness:
75 Sit Ups
50 Cal Machine
50 Double DB Squats
25 Double DB Cleans
CORE
Metcon (Time)
Tabata Planks
20s on x 10s off x 8
Front Plank
Side Plank
Front Plank
Side Plank
Do each one twice
Rest 2 Min and Repeat