12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Plate Windmills
10 Weighted Arm Circles (Forward and Back)
2 Rounds
5 Slow & Light Jefferson Curls
10 Bird Dogs (Pause at Extension)
Into:
2:00 Banded Childs Pose
2:00 Banded Pigeon Pose
1:30 Banded Samson Stretch
COMP/SPORT
Deadlift
E2MOM x 8
8 x 2
*Same Weight Across
Bench Press
E2MOM x 8
8 x 2
*Same Weight Across
Fitness
Metcon (Weight)
E2MOM. x 8 Alt.
20/15 Cal Bike + DB Death March
20/15 Cal Row + Hip Bridge DB Bench
* Back on Box
Metcon
Metcon (4 Rounds for time)
Comp
E3MOM x 4
40ft HSW
200m Run
10 Wall Balls (30/20)
Sport
E3MOM x 4
40ft Seal Walk
200m Run
10 Wall Balls (20/14)
Fitness
E3MOM x 4
40ft Bear Crawl
200m Run
10 Wall Balls
Next Level
Metcon (Checkmark)
EMOM 9:
30 – 40s Ring or Bar Hang
30 – 40s Top of Dip Hold
30 – 40s Bottom of Dip Hold