12th State CrossFit – CrossFit
Mobility
2 Rounds:
5 Slow Jefferson Curls (Light)
12 Single Leg Calf Raise (EL)
15 Tib Raises
Into:
1:30 Pigeon Stretch
1:00 Hip 90-90s
1:00 Lizard Stretch
1:00 Seal
1:00 Childs Pose
Metcon
Metcon (8 Rounds for time)
Comp
E3MOM x 8 Alt
1. 400m Run
2. 10 Deadlifts
15 Box Jump Overs
20 Pistols
R1: 225/155
R2: 245/185
R3: 275/205
R4: 295/225
Sport
E3MOM x 8 Alt
1. 400m Run
2. 10 Deadlifts
15 Box Jump Overs
20 Pistols or Pistol Scales
R1:185/135
R2: 205/145
R3: 225/155
R4: 245/185
Fitness
E3MOM x 8 Alt
1. 400m Run
2. 10 Deadlifts*
15 Box Step Overs
20 Pistols or Pistol Scales
*Climbing Weight of Choice