12th State CrossFit – CrossFit
Mobility
2 Rounds
10 KB Hip Flexor Lifts (Slow)
10 Frog To Seal Rocks
Into:
1:00 Banded Samson Stretch
1:00 Banded Pigeon Stretch
1:00 Banded Hamstring Mob.
2:00 Couch Stretch
2:00 Bottom of Squat (Big Belly Breaths)
COMP/SPORT
Metcon (Weight)
EMOM 12
1. 2 Front Squats
2. 4 Back Squats
* Start @ 65% +20lbs of 1RM Front Squat and Climb by 10lbs after Back Squat Sets
Fitness
Next Level
Deadlift
Deadlift
EMOM 8 : 1 Deadlift @ 90 – 90+% of 1 RM
* 8 Lifts Total
Bench Press
E2MOM x 5
Bench
9 – 7 – 5 – 3 – 1
* Build to a Heavy Single