12th State CrossFit – CrossFit
Mobility
2 Rounds
12 Cat Cows
12 Table Tops
Into:
1:30 Banded Internal/External Hip Opener
1:00 Banded Hamstring Mob.
1:00 Banded Samson
2:00 Thoracic Spine Foam Roll
COMP/SPORT
Deadlift
E2MOM x 5
3 Deadlifts : Reset Hips @ Bottom
@70/75/80/85/85+
5 Banded Broad Jumps
Fitness
Metcon (Weight)
10 Minute Running Clock
1 Min Double KB Russian Swing
2 Min Seated Leg Raise Over KB
3 Min Farmer Carry
4 Min Max Bike
Metcon
Metcon (AMRAP – Reps)
Comp
3 Min Work: 1 Min Rest x 3
25 Box Jump Overs
20 Double DB Deadlifts
Max DB Bench Press (50/35)
Sport
3 Min Work: 1 Min Rest x 3
20 Box Jump Overs
20 Double DB Deadlifts
Max DB Bench Press (40/25)
Fitness
3 Min Work: 1 Min Rest x 3
20 Box Step Overs
20 Double DB Deadlifts
Max DB Bench Press
*Score is reps on DB Bench Press