12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
10 Side Laying Banded Opener (5 Each Side) (Knees @ 90)
2 Min Double Chest Stretch
2 Min Pigeon Stretch (EL)
2 Min Couch Stretch (EL)
COMP/SPORT
E2MOM x 7
3 Deadlifts
+
3 Bench Press
Deadlift (E2MOM x 7)
Bench Press (E2MOM x 7 )
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 14
500 Row or 1K Bike
12 Double KB Russian Swings
12 KB Floor Press
24 Hollow Rocks
Metcon
Metcon (Time)
Comp:
4 Rounds
12 Sumo Deadlift High Pull (95/65)
12 T2B
12 Bar Facing Burpees
Sport:
4 Rounds
10 Sumo Deadlift High Pull (75/55)
10 T2B
10 Bar Facing Burpees
Fitness:
4 Rounds
10 Sumo Deadlift High Pull (45/35)
10 Hanging Knee Raises
10 Bar Facing Burpees
Rump and Pump
Metcon (No Measure)
Rump
3 Rounds for Quality
15 Barbell Glute Bridge
* Back on Bench
20 Goblet Cossack Squats
15 Banded Reverse Hypers
20 Jumping Lunges