12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Prone Press Ups
10 Open Books (Each Side)
Into:
1:00 Bottom of Squat
1:00 Couch Stretch
1:00 Pigeon Pose
1:00 Lizard Stretch
COMP/SPORT
Deadlift
E2MOM x 5
3 Deadlifts : Reset Hips @ Bottom
@75/80/85/85+/85+
5 Banded Assisted Jumps
Fitness
Metcon (Weight)
10 Minute Running Clock
4 Min Max Row
3 Min Max Jump Rope
2 Min Max Banded Pull Aparts
1 Min Max Banded Sumo KB Deadlift
Metcon
Metcon (AMRAP – Reps)
Comp
3 Minutes Work / 1 Min Rest x 3
400m Run
8 DB Burpee Deadlifts (50/35)
Max Toes to Bar
Sport
3 Minutes Work / 1 Min Rest x 3
400m Run
8 DB Burpee Deadlifts (40/25)
Max Toes to Bar
Fitness
3 Minutes Work / 1 Min Rest x 3
400m Run
8 DB Burpee Deadlifts
Max Hanging Knee Raises