12th State CrossFit – CrossFit
Mobility
2 Rounds
20 Dead Bugs
10 Prone Press Ups
Into:
1:00 Quad Smash
1:00 Lizard Stretch
2:00 Frog Stretch
1:00 Rhomboid Stretch in Childs Pose
1:00 Seated Hamstring Stretch
COMP/SPORT
Front Squat
12:00 To Find 1RM
Fitness
Metcon (Weight)
E4MOM x 3
150ft Heavy BW Sled Sprint
16 Jumping Lunges
12 Cal Standing Bikeerg (Damper 10)
Recovery Spin
Metcon
Metcon (Time)
Comp
Buy In: 50 Sit Ups
into
3 Rounds
15 Push Jerks (155/105)
35 Air Squats
into
Cash Out: 50 Sit Ups
Sport
Buy In: 50 Sit Ups
into
3 Rounds
15 Push Jerks (115/85)
35 Air Squats
into
Cash Out: 50 Sit Ups
Fitness
Buy In: 50 Sit Ups
into
3 Rounds
15 Push Jerks
35 Air Squats
into
Cash Out: 50 Sit Ups
Next Level
Bench Press
Build to Max Double