12th State CrossFit – CrossFit
Mobility
2 Rounds
12 Hand Supported Hip Airplanes
20 Hip 90-90s
10 Table Tops
Into:
2:00 Banded Internal/External Hip Mob.
1:30 Banded Samson Stretch
1:00 Banded Tricep Stretch (Low Anchor)
1:30 Double Chest Stretch
COMP/SPORT
Front Squat
2 Front Squat E2MOM x 4
@ 80% of 1RM Front Squat
*Same Weight Across
Front Squat + Jerk
2 Front Squat + 2 Split Jerks E2MOM x 4
@75% of 1RM Jerk
*Same Weight Across
Fitness
Metcon (AMRAP – Reps)
AMRAP 16
10 Cal Bike
10 DB Hang Clean and Jerks (Alt by 5s)
10 Goblet Squats
20/20/20
30/30/30
40/40/40
Metcon
Metcon (Time)
Comp
5 Rounds
5 Hang Clean and Jerks (185/135)
10 Bar Facing Burpees
15 Air Squats
Sport
5 Rounds
5 Hang Clean and Jerks (155/105)
10 Bar Facing Burpees
15 Air Squats
Fitness
5 Rounds
5 Hang Clean and Jerks *
10 Bar Facing Burpees
15 Air Squats
* Weight of Choice