12th State CrossFit – CrossFit
Mobility
2 Rounds
20 T-Spine Ext. On Foam Roller
10 Thread The Needle
Into:
1:30 Calf Roll
1:00 Down Dog Calf March
1:00 Bottom of Squat
2:00 Banded Squat on Wall
COMP/SPORT
Front Squat
E2MOM x 6
3 1 and 1/4 Front Squats
Fitness
Metcon (3 Rounds for time)
E4MOM x 3
20 Squat Jumps(Bodyweight)
150ft BW Sled Drag
10 Cal Standing Bike-Erg (Damper 10)
Recovery Spin
Metcon
Metcon (Time)
Comp
100 Double Unders
50 T2B
100 Double Unders
* EMOM 1 Squat Clean @ 70% 1 RM
* Start with Double Unders
Sport
70 Double Unders
35 T2B
70 Double Unders
* EMOM 1 Squat Clean @ 70% 1 RM
* Start with Double Unders
Fitness
150 Single Unders
50 Hanging Knee Raises
150 Single Unders
* EMOM 1 Squat Clean (Weight of Choice)
* Start with Single Unders
Next Level
Bench Press/Accessory Pull (Weight)
5 Sets Climbing
4 – 6 Bench Press
* In between sets
8 SA Lat Pull Down (Each Arm)
* Green Band