12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Hip 0-90s
20 Banded Lateral Steps (EL)
Into:
1:00 Trap Smash w/ Barbell
1:00 Quad Smash w/ Barbell
1:00 Couch Stretch
1:00 Flow b/w Frog & Seal
1:00 Pigeon Pose
COMP/SPORT
Front Squat
E2MOM x 6
3 Front Squats
Tempo 3/3/x/1
*3 Seconds Down
*3 Second Pause
*As Explosive as Possible Up
*1 Second Pause Between Reps
Fitness
Metcon (AMRAP – Reps)
E4MOM x 3
150ft BW Sled Drag
12 1 1/4 KB Front Rack Squat
With Remaining Time Max Farmers Carry
*1 Rep = 50ft
*Score is total farmer carry reps
Metcon
Metcon (Time)
Comp
15 Hang Squat Cleans (185/135)
45/35 Calorie Machine
15 Burpee Box Jump Overs
Rest 2 Minutes
15 Burpee Box Jump Overs
45/35 Calorie Machine
15 Hang Squat Cleans (185/135)
Sport
15 Hang Squat Cleans (145/100)
35/25 Calorie Machine
15 Burpee Box Jump Overs
Rest 2 Minutes
15 Burpee Box Jump Overs
35/25 Calorie Machine
15 Hang Squat Cleans (145/100)
Fitness
15 Hang Squat Cleans
30/20 Calorie Machine
15 Burpee Box Jump Overs
Rest 2 Minutes
15 Burpee Box Jump Overs
30/20 Calorie Machine
15 Hang Squat Cleans
Next Level
Push and Pull (Weight)
5 Sets Climbing
6-8 Bench Press
* In between sets
8 Gorilla Row Each Arm