12th State CrossFit – CrossFit
Mobility
2 Rounds:
20 Tib Raises
20 Bent Knee Calf Raises
Into:
1:30 Banded Frog Stretch
1:30 Banded Childs Pose
1:30 Banded Rhomboid Stretch
2:00 Flow Between Down Dog & Seal Stretch
COMP/SPORT
Front Squat (E3MOM x 5)
3 Front Squats @
70%, 75%, 80%, 85%, 85 +%
+
2 Weighted Box Jumps + 2 Regular Box Jumps
Fitness
Metcon (3 Rounds for reps)
E5MOM x 3
30 Jumping Lunges
30 Hip Bridge Feet on Box
150 Ft Backward Sled Drag
Max Forward Sled Drag
*75 ft = 1 Rep
Metcon
Metcon (Time)
Comp:
4 Rounds
40 Double Unders
10 Double DB Step Ups (50s/35s) (20/24)
40 Double Unders
4 Deadlifts (275/205)
Sport:
4 Rounds
30 Double Unders
10 Double DB Step Ups (40s/25s) (20 All)
30 Double Unders
3 Deadlifts (245/175)
Fitness:
4 Rounds
80 Single Unders
10 Double DB Step Ups
80 Single Unders
4 Deadlifts
* Weight of Choice