12th State CrossFit – CrossFit
Mobility
2 Rounds:
10 Plate Halos
5 Prone Swimmers
5 Jefferson Curls (Light)
Into:
1:30 Banded Internal/External Hip Mob.
1:30 Banded Pigeon Pose
1:30 Banded Lat Stretch
1:00 Banded Internal Shoulder Mob.
COMP/SPORT
Deadlift (E2MOM x 6)
3 Deadlifts
*Build to a Heavy Triple
*Don’t Drop Bar
*Reset Hips Between Each Rep
Fitness
Metcon (Weight)
EMOM 12
1.) 12/10 Cal Machine
2.) 10 Dead Stop KB Swing
3.) 20 Band Pull Aparts
Metcon
Metcon (AMRAP – Rounds and Reps)
Comp
AMRAP 4 Rest 1 x 3
15 Lateral Barbell Burpees
12 T2B
9 Deadlifts (155/105)
6 Power Cleans
3 Ring Muscle Ups
* Pick Up Where You Left Off
Sport
AMRAP 4 Rest 1 x 3
15 Lateral Barbell Burpees
12 T2B
9 Deadlifts (135/85)
6 Power Cleans
3 Bar Muscle Ups
Or 6 C2B Pull Ups
* Pick Up Where You Left Off
Fitness
AMRAP 4 Rest 1 x 3
15 Lateral Barbell Burpees
12 Hanging Knee Raises
9 Deadlifts
6 Power Cleans
6 Pull Ups or Jumping Pull Ups
* Pick Up Where You Left Off