12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Hand Supported Hip Airplanes
20 Hip 90-90s
10 Prone Swimmers
Into:
1:30 Happy Baby
1:00 Lizard Pose
1:00 Flow from Seal to Down Dog
1:30 Double Chest Stretch on Rig
COMP/SPORT
Bench Press
E2MOM
8 x 6
*Same Weight Across
Deadlift
E2MOM
8 x 6
Fitness
Metcon (AMRAP – Reps)
E2MOM x 8 Alt
1. 20/15 Cal Row + Max Banded KB Sumo Deadlifts
2. 20/15 Cal Bike + Max Alt Floor Press *Alt @ Top
Metcon
Metcon (4 Rounds for time)
Comp
E3MOM x 4
3 Wall Walks
9 DB Burpee Deadlifts (50/35)
15/12 Cal Machine
Sport
E3MOM x 4
3 Wall Walks
6 DB Burpee Deadlifts (40/25)
12/10 Cal Machine
Fitness
E3MOM x 4
3 Inch Worm + Push Up
6 DB Burpee Deadlifts
12/10 Cal Machine
Next Level
C : 3 Sets
30 Ft HSW to Wall + Max Strict HSPU + Max Kipping HSPU
* Rest 2- 3 minutes between sets
S: 15 Minutes HS Walk Practice
*Not Recording