12th State CrossFit – CrossFit
Mobility
2 Rounds
5 Jefferson Curls (Light)
10 Prone Press Ups
10 Cat Cows
Into:
1:00 Banded Childs Pose
:30 Bar Hang
1:00 Banded Lat Stretch
:30 Supinated Bar Hang
1:00 Couch Stretch
2:00 Legs on Wall
COMP/SPORT
Deadlift
E2MOM x 5
3 Deadlifts : Reset Hips @ Bottom
@ 60/65/70/75/80
5 Broad Jumps
Fitness
Metcon (Weight)
10 Min Running Clock
4 Min Max Bike
3 Min Suitcase Carry
2 Min Penguin Crunches
1 Min Double KB Deadlifts
Metcon
Metcon (AMRAP – Reps)
Comp
3 Min Work 1 Min Rest x 3
18 Burpees to Touch
6 Sandbag Cleans
Max Sit Ups
Sport
3 Min Work 1 Min Rest x 3
15 Burpees to Touch
6 Sandbag Cleans
Max Sit Ups
Fitness
3 Min Work 1 Min Rest x 3
12 Burpees to Touch
6 Sandbag Cleans
Max Sit Ups