12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Hip 0-90 (5 ea.)
5 Weighted Prone Swimmers
Into:
1:00 Banded Samson Stretch
1:00 Banded Wall Squat
1:00 Cobra Stretch
1:00 Sleeper Stretch
COMP/SPORT
Front Squat
12:00 To Find 1 Rep Max Front Squat
Fitness
Metcon (AMRAP – Reps)
E4MOM x 3
100ft Heavy Indoor Sled Push
10 Cossack Squats (EL)
20 Hamstring Curls on Rower
Max Calorie Row
Metcon
Metcon (Time)
Comp
Buy In: 2k Bike
Into:
18 – 15 – 12- 9 – 6 – 3
Crossover Singles
Thrusters (95/65)
Sport
Buy In: 2k Bike
Into:
36 – 30 – 24 – 18 – 12 – 6
Single Unders
18 – 15- 12- 9 – 6- 3
Thrusters (75/55)
Fitness
Buy In: 2k Bike
Into:
36 – 30 – 24 – 18 – 12 – 6
Singles
18 – 15- 12- 9 – 6- 3
Thrusters (Weight of Choice)
Next Level
Bench Press
Find a new 1 Rep Max