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
Weighted Hollow Rocks