12th State CrossFit – CrossFit
Mobility
2 Rounds:
10 Hand Supported Hip Airplanes
15 KB Pull Overs on Bench
Into:
1:00 Weighted Ankle Mob
1:00 Banded Internal/External Hip Mob.
1:00 Banded Samson Stretch
1:00 Calf Stretch
COMP/SPORT
Back Squat (E3MOM x 5)
E3MOM x 5
4 Back Squat
+
10 Banded Hamstring Curls
*Build to a Heavy 4
Fitness
Metcon (Weight)
E4MOM x 4
20 Goblet Cossack Squats
15 Banded Hamstring Curls
10 Goblet Kneeling to Stand
Recovery Bike
Metcon
Metcon (Time)
Comp
For Time:
2k/ 1600 Bike
40 Toes to Bar
80 Pistols
Sport
For Time:
2k/1600 Bike
30 Toes to Bar
60 Pistols
Fitness
For Time:
1600/1200 Bike
30 Hanging Knee Raises
60 Pistol Scales
Next Level
Metcon (Weight)
4 Rounds for Quality
45s Sorenson Hold
50 Ft Seal Walk Forward
50 Ft Seal Walk Backward
45s Dual Front Rack Wall Sit