12th State CrossFit – CrossFit
Mobility
2 Rounds
5 Jefferson Curls (Light)
16 Cossack Squats
20 Hip 90-90s
Into
1:30 Banded PIgeon Pose
1:30 Banded Internal/External Hip Openers
1:00 Banded Frog Stretch
1:00 Banded Lat Stretch
1:00 Banded Internal Shoulder Mob.
COMP/SPORT
Sumo Deadlift (E2MOM x 6)
3 Sumo Deadlifts
*Build to a heavy triple
Fitness
Metcon (Weight)
EMOM 12
1. 12/10 Cal Machine
2. 10 Barbell Glute Bridge (Back on Bench)
3. 15-20 Banded Face Pulls
Metcon
Third Wheel (Time)
Comp:
3 Rounds
21 TTB
21/18 Cal Machine
into
2 Rounds
15 HSPU
200 M Run
Into
1 Round
21 Deadlifts (225/155)
210 Double Unders
Sport:
3 Rounds
15 TTB
15/12 Cal Machine
into
2 Rounds
9 HSPU
200 M Run
Into
1 Round
15 Deadlifts (205/145)
150 Double Unders
Fitness:
3 Rounds
15 Hanging Knee Raises
15/12 Cal Machine
into
2 Rounds
9 Z-Press
200 M Run
Into
1 Round
15 Deadlifts
300 Single Unders