12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Pigeon Rotations
10 Cat Cows
Into:
2:00 Couch Stretch
1:00 Foam Roll Quads
2:00 Weighted Straddle
1:00 Foam Roll Back
2:00 Lizard Pose
1:00 Foam Roll Quad
COMP/SPORT
Front Squat
E2MOM x 6
3 Fronts Squats
3s Pause @ Parallel
Fitness
Metcon (Weight)
E4MOM x 3
15 Goblet Squat
150ft BW Sled Drag
15/12 Cal Bike
Recovery Bike
Metcon
Metcon (Time)
Comp
5 Rounds for Time
18/15 Cal Machine
12 Box Jumps (24/20)
9 Burpees
6 DB Squats (50/35)
Sport
5 Rounds for Time
15/12 Cal Machine
12 Box Jumps (24/20)
9 Burpees
6 DB Squats (40/25)
Fitness
5 Rounds for Time
12/9 Cal Machine
12 Box Step Ups
9 Burpees
6 DB Squats (Weight of Choice)
Next Level
Push and Pull (Weight)
5 Sets Climbing
8 – 10 Bench Press
* In between sets
Max Unbroken Strict Pull Ups
* If you can do more than 15 add weight