12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Halos
16 Dead Bugs
20 Tib Raises
Into:
1:30 Banded Hamstring Mob.
1:00 Banded Internal/External Hip Mob.
1:00 Banded Internal Shoulder Mob.
1:00 Banded Lat Stretch
COMP/SPORT
Bench Press (8 x 4)
E2MOM w/ Deadlift
Deadlift (8 x 4)
E2MOM w/ Bench Press
Fitness
Metcon (AMRAP – Reps)
E2MOM. x 8 Alt.
20/15 Cal Bike + Max Sandbag Good Morning
20/15 Cal Row + Max Banded Push Up
* Red band
*Use a Box If Needed
Metcon
Metcon (4 Rounds for time)
Comp
E3MOM x 4
200m Run
12 Ring Dips
9 Deadlifts (275/195)
Sport
E3MOM x 4
200m Run
9 Dips or Box Dips
6 Deadlifts (225/155)
Fitness
E3MOM x 4
200m Run
9 Box Dips
6 Deadlifts
Next Level
Metcon (No Measure)
C : 3 Sets 30 Ft HSW to Walk
Into
Max Strict HSPU + Max Kipping HSPU * Rest 2- 3 Minutes between sets
S: 15 Minutes HS Walk Practice
* Goal is to see if you can beat your numbers from last Friday