12th State CrossFit – CrossFit
Mobility
2 Rounds
10 SL RDL (Light)
12 SL Calf Raise
15 Tib Raises
Into:
1:30 Couch Stretch
1:00 Pigeon Stretch
1:00 Down Dog Calf March
1:00 Hand Supported Cossack Stretch
1:00 Lizard Stretch
COMP/SPORT
Back Squat (E3MOM x 5)
6 Back Squats +
6 Partner Glute Ham Raises
*Build to Heavy 6
Fitness
Metcon (3 Rounds for reps)
E5MOM x 3
20 Cyclist Squats
20 Alt Hamstring Sliders
150 Ft Plate Push
20 Alt Hamstring Sliders
Metcon
Metcon (Time)
Comp
Buy In: 400m Run
Into
4 Rounds
12 Back Rack Reverse Lunges (115/75)
12 Box Jump Overs
Into
Cash Out: 400m Run
Sport
Buy In: 400m Run
Into
4 Rounds
12 Back Rack Reverse Lunges (95/65)
12 Box Jump Overs
Into
Cash Out: 400m Run
Fitness
Buy In: 400m Run
Into
4 Rounds
12 Back Rack Reverse Lunges
12 Box Step Overs
Into
Cash Out: 400m Run
Next Level
Metcon (Weight)
Stability: Holds
4 Rounds for Quality
40s Suitcase March (Left Arm)
40s Face Up Chinese Plank
40s Suitcase March (Right Arm)
40 Hollow Rocks