12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Hip 0-90 (5 ea.)
5 Weighted Prone Swimmers
Into:
1:00 Banded Samson Stretch
1:00 Banded Wall Squat
1:00 Cobra Stretch
1:00 Sleeper Stretch
COMP/SPORT
Back Squat + Front Squat Complex (Weight)
EMOM 12
1. 3 Front Squats
2. 6 Back Squats
* Use the same weight for
back squat and front squat
*Start @ 50% 1RM Front Squat
*Increase Weight by 10lbs Each Set
Fitness
Metcon (AMRAP – Reps)
E4MOM x 3
15 Cyclist Squats
15 KB Swings
15 Leg Raises (Hands on KB Behind Head)
15/12 Cal Machine
Metcon
Metcon (Weight)
Comp
9 – 15 – 21 – 15 – 9
Wall Balls (30/20)
C2B Pull Ups
Sport
9 – 15 – 21 – 15 – 9
Wall Balls (20/14)
Pull Ups
Fitness
9 – 15 – 21 – 15 – 9
Wall Balls
Pull Up Scales
Next Level
Deadlift
E20s for 5 Minutes : 1 Deadlift @ 70 – 75% 1 RM
* 15 lifts total
Bench Press
E2MOM x 5
Bench
10 – 8 – 6 – 4 – 2
* Build to a heavy double