12th State CrossFit – CrossFit
Mobility
2 Rounds
15 KB Pullovers
10 Halos (Ea. Side)
30 Down Dog Calf Pedals
Into:
1:00 Banded Tricep Stretch (Low Anchor on Rig)
1:00 Banded Rhomboid Stretch (Shoulder Level)
1:00 Banded Ankle Mob
1:00 Banded Internal/External Hip Mob.
COMP/SPORT
Front Squat (15 Minutes to Find 1RM)
Fitness
Metcon (3 Rounds for reps)
E5MOM x 3
20 Goblet Cyclist Squats
20 Banded Good Mornings
150 Foot Backward Sled Drag
Max Forward Sled Drag
Metcon
Metcon (Time)
Comp
For Time
40 Double DB Front Rack Walking Lunges
400m Run
40 DB Goblet Walking Lunges
400m Run
40 Walking Lunges
C. 50/35
Sport
For Time
40 Double DB Front Rack Walking Lunges
400m Run
40 DB Goblet Walking Lunges
400m Run
40 Walking Lunges
S. 40/25
Fitness
For Time
40 Double DB Front Rack Walking Lunges
400m Run
40 DB Goblet Walking Lunges
400m Run
40 Walking Lunges
Weight of Choice