12th State CrossFit – CrossFit
Mobility
2 Rounds
5 Jefferson Curls (LIGHT)
15 Weighted Ankle Rocks
20 Hip 90-90s
Into
1:30 Couch Stretch
1:30 Pigeon Stretch
2:00 Happy Baby
2:00 Seal Stretch
COMP/SPORT
Back Squat (5×8 + 8 Hamstring Curl on Rower)
Build to a Heavy 8
Fitness
Metcon (3 Rounds for reps)
E5MOM x 3
15 Hamstring Curl on Rower
150 Ft Backward Sled Drag
15 Banded Spanish Squats
150 Ft Forward Sled Drag
Recovery Bike
Metcon
Metcon (Time)
Comp
3 Rounds
30/25 Calorie Row
20 DB Squats (50/35)
100m Farmer Carry
Sport
3 Rounds
25/20 Calorie Row
20 DB Squats (40/25)
100m Farmer Carry
Fitness
3 Rounds
20/15 Calorie Row
20 DB Squats
100m Farmer Carry
Next Level
Metcon (3 Rounds for time)
Stability: Holds
EMOM 12: Alternating
1. 45s Chinese Plank: Face Down : If Easy Put Plate on Back
2. 45s Sandbag Bear Hug
3. Max L-Sit : Rings/ Bar or Paralletes
4. Rest
* Choose an apparatus where you can L-sit for 20 -30s Minimum
* They Are Written From Easiest to Hardest
Record Max L-Sit