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 Calf Stretch on Wall
COMP/SPORT
Squat Endurance (Weight)
EMOM 12
1. 2 Front Squats
2. 4 Back Squats
* Start @ 65% + 10lbs of 1RM Front Squat and Climb by 10lbs after each set of Back Squats
Fitness
Metcon (3 Rounds for reps)
E4MOM x 3
300m Row
12 Banded Spanish Squat
20 Banded Good Morning
Max Prone Plank Roll Ins
Metcon
Metcon (Time)
Comp
For Time:
5 Rounds
7 Front Squats (225/155)
7 Burpees
35 Double Unders
Sport
For Time:
5 Rounds
7 Front Squats (155/105)
7 Burpees
35 Double Unders
Fitness
For Time:
5 Rounds
7 Front Squats
7 Burpees
70 Single Unders
Next Level
Deadlift
E30s for 5 Minutes: 1 Deadlift @ 85 – 90% 1 RM
* 10 lifts total
Bench Press
E2MOM x 5
9-7-5-3-1
*Build To Heavy Single