12th State CrossFit – CrossFit
Mobility
2 Rounds:
20 Hip 90-90s
5 Jefferson Curls (Light)
Into:
1:00 Barbell Trap Smash
1:00 Barbell Forearm Smash
1:30 Frog Stretch
1:30 PIgeon Pose
1:30 Couch Stretch
COMP/SPORT
Front Squat (E3MOM x 5)
3 Front Squats
@75%, 80%, 85%, 90%, 90+%
+
3 Banded Assisted Jumps
* Single Effort Attempts
Fitness
Metcon (Weight)
E5MOM x 3
20 DB Split Squats (10 Each Leg)
20 Alt Hamstring Sliders (10 Each Leg)
15 Banded Sissy Squats (Green Band)
15 Banded Hamstring Curls (Blue or Red)
Recovery Bike
Metcon
Metcon (Time)
Comp:
6 Rounds
10 KB Deadlifts (70/55)
60ft Farmers Carry
10 Box Jumps
60ft Farmers Carry
Sport:
6 Rounds
10 KB Deadlifts (55/35)
60ft Farmers Carry
10 Box Jumps
60ft Farmers Carry
Fitness:
6 Rounds
10 DB or KB Deadlifts
60ft Farmers Carry
10 Box Step Ups
60ft Farmers Carry