12th State CrossFit – CrossFit
Mobility
2 Rounds
10 KB Hip Flexor Lifts (Slow)
10 Frog To Seal Rocks
Into:
1:00 Banded Samson Stretch
1:00 Banded Pigeon Stretch
1:00 Banded Hamstring Mob.
2:00 Couch Stretch
2:00 Bottom of Squat (Big Belly Breaths)
COMP/SPORT
Front Squat & Back Squat Complex (Weight)
EMOM 12
1. 3 Front Squats
2. 6 Back Squats
*Weight Increase After Back Squat
*Start @ 50% of 1RM FS + 10lbs From Last Week
*Increase Weight by 5-10 Lbs Each Set
Fitness
Metcon (Weight)
E4MOM x 3
15/12 Cal Machine
12 Double DB Front Rack Kneeling to Stand
12 Death March
Max Weighted Hollow Rocks
Metcon
Metcon (Time)
Comp
Buy In:
55 Calorie Row
Into
1 – 10
Goblet Squats (70/55)
Burpees Over Rower
Sport
Buy In:
55 Calorie Row
Into
1 – 10
Goblet Squats (55/35)
Burpees Over Rower
Fitness
Buy In:
55 Calorie Row
Into
1 – 10
Goblet Squats
Burpees Over Rower
* KB of Choice
Next Level
Deadlift
E20s x 5 Mins : 1 Deadlift @ 75-80% of 1RM
*15 Lifts Total
Bench Press
10-8-6-4-2