12th State CrossFit – CrossFit
Mobility
2 Rounds
15 Lateral Banded Steps (Each Side)
5 Jefferson Curls
Into:
2:00 Couch Stretch
2:00 Frog Stretch
2:00 Pigeon Pose
1:00 Cobra
COMP/SPORT
Squat Endurance EMOM (Weight)
EMOM 12
1. 3 Front Squats
2. 6 Back Squats
*Start @ 50% + 10lbs From Last Week 1RM Front Squat
*Increase Weight by 5-10lbs Each Set
Fitness
Metcon (AMRAP – Reps)
E4MOM x 3
500m Bike
150ft Backwards & Forwards Sled Push
15 Squat Jumps w/ Medball
Max Russian Twist
Metcon
Metcon (Time)
Comp
3 Rounds
33 Sit Ups
22 Double DB Step Ups (50/35) (24/20)
11 DB Burpee Deadlifts
Sport
3 Rounds
33 Sit Ups
22 Double DB Step Ups (40/25) (20)
11 DB Burpee Deadlifts
Fitness
3 Rounds
33 Sit Ups
22 Double DB Step Ups
11 DB Burpee Deadlifts
* DB Weight of Choice
Next Level
Deadlift
E20s for 5 Minutes
1 Deadlift @ 80-85% of 1RM
*15 Lifts Total
Bench Press
10 – 8 – 6 – 4 – 2
*Building to Heavy Double