12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Back Ext. on GHD (:2 Pause at top)
10 KB Pull Overs
Into:
1:00 Foam Roll Quads
2:00 Couch Stretch
1:00 Banded Hamstring Mob.
1:00 Banded Internal/External Hip Opener
1:00 Banded Straddle Stretch
COMP/SPORT
Squat Endurance (Weight)
EMOM 12
1. 2 Front Squats
2. 4 Back Squats
*Start @ 65% of 1RM Front Squat
*Climb by 10lbs After Each Back Squat
Fitness
Metcon (Weight)
E4MOM x 3
600m Bike
12 Goblet Cyclist Squats
12 Dead Stop Russian KBS
Max Face Up Chinese Plank
Metcon
Metcon (Time)
Comp
4 Rounds for Time
24 Sit Ups
16 Farmers Carry Walking Lunges (50/35)
8 Bar Muscle Ups
Sport
4 Rounds for Time
24 Sit Ups
16 Farmers Carry Walking Lunges (40/25)
12 C2B Pull Ups
Fitness
4 Rounds for Time
24 Sit Ups
16 Farmers Carry Walking Lunges
12 Pull Ups or Pull up Scales
Next Level
Deadlift
E30s for 5 Minutes : 1 Deadlift
@ 80 – 85% 1 RM
Bench Press
Bench
9 – 7 – 5 – 3 – 1
* Build to a Heavy Single