12th State CrossFit – CrossFit
Mobility
2 Rounds
16 Hip 90-90s w/ Reach
20 Front Rack Openers on Bench
Into:
2:00 Couch Stretch on Bench
1:30 Prayer Stretch on Bench
1:00 Forearm Stretch on Ground
1:00 Forearm Smash w/ Barbell
2:00 Double Chest Stretch
COMP/SPORT
Front Squat
E2MOM x 6
3 Front Squats @
70%, 75%, 80%, 85%, 90%, 90+ %
Fitness
Metcon (Weight)
E4MOM x 3
15 Heavy Goblet Squat
15/12 Cal Bike
150ft Sled Sprint
Recovery Spin
Metcon
Metcon (Time)
Comp
3 Rounds
90ft Farmers Carry
15 Double KB Hang Squat Cleans (55/35)
21/17 Calorie Machine
Sport
3 Rounds
90ft Farmers Carry
15 Double Hang Squat Cleans (KB or DB) (40/25)
17/15 Calorie Machine
Fitness
3 Rounds
90ft Farmers Carry
15 Double DB Hang Squat Cleans
15/12 Calorie Machine
Next Level
Bench + Pull Up (Weight)
5 Sets Climbing
2 – 4 Bench Press
* In between sets
Max Unbroken Strict Pull Ups
* If you can do more than 15 Add Weight