12th State CrossFit – CrossFit
Mobility
2 Rounds
5 Jefferson Curls (Light)
10 Prone Press Ups
10 Cat Cows
Into:
1:00 Banded Childs Pose
:30 Bar Hang
1:00 Banded Lat Stretch
:30 Supinated Bar Hang
1:00 Couch Stretch
2:00 Legs on Wall
COMP/SPORT
Deadlift
12:00 To Find Deadlift Triple
*Reset Hips at Bottom
Fitness
Metcon (Weight)
10 Minute Running Clock
4 Minute Max Bike
3 Minute Max Shuttle Run
2 Minute Max 10 Hollow Rocks + 10 Supermans
1 Minute Max KB Sumo Deadlift High Pulls
Metcon
Metcon (AMRAP – Reps)
Comp
3 Minutes Work / 1 Min Rest x 3
30/25 Cal Machine
10 Deadlifts @ 1.25% of BW/ BW
Max Burpee Box Jump Overs
Sport
3 Minutes Work / 1 Min Rest x 3
25/20 Cal Machine
10 Deadlifts @ BW/ .75% of BW
Max Burpee Box Jump Overs
Fitness
3 Minutes Work / 1 Min Rest x 3
20/15 Cal Machine
Deadlifts @ Weight of Choice
Max Burpee Box Jump Overs
*Score is Burpee Box Jump Overs