12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
20 Dead Bug
90s Pigeon Stretch (EL)
30s Seal
90s Couch Stretch (EL)
30s Seal
90s Bench Straight Leg Psoas Stretch (EL)
30s Seal
20 Dead Bugs
COMP/SPORT
Deadlift (E45s x 9 Minutes (12 Rounds) )
1 Deadlift @ 85%
+ 2 Box Jump
* Hold on to bar until knee
* All Boxes @20″
Fitness
Metcon (AMRAP – Reps)
AMRAP 10:
10 Front Foot Elevated Reverse Lunges
10 Banded Good Mornings
10 Cal Machine
20/20/20
30/30/30
Metcon
Metcon (3 Rounds for reps)
Comp:
E5MOM x 3
400m Run
10 Deadlifts (225/155)
20 Burpee Box Jump Overs
Sport:
E5MOM x 3
400m Run
10 Deadlifts (185/135)
15 Burpee Box Jump Overs
Fitness:
E5MOM x 3
400m Run
10 Deadlifts
15 Burpee Box Step Overs