12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Hip 90-90s w/ Reach
20 Banded Ankle Rocks
Into:
2:00 Banded Internal/External Hip Mob.
1:00 Banded Samson Stretch
1:30 Weighted Straddle (Plate on Upper Back)
1:00 Cobra Stretch
COMP/SPORT
Front Squat
E2MOM x 5
10, 8, 6, 4, 2
Fitness
Metcon (AMRAP – Reps)
AMRAP 10
1k Bike
Into 2 Rounds
30 Air Squats
30 Hamstring Sliders (Alt.Legs)
w/ Time Remaining
Max Backward Sled Drag
*75ft = 1 Rep
Metcon
Metcon (Time)
Comp
30 Front Rack Reverse Lunges
10 Bar Facing Burpees
20 Front Rack Reverse Lunges
20 Lateral Barbell Burpees
10 Front Rack Reverse Lunges
30 Burpees
(95/65)
Sport
30 Front Rack Reverse Lunges
10 Bar Facing Burpees
20 Front Rack Reverse Lunges
20 Lateral Barbell Burpees
10 Front Rack Reverse Lunges
30 Burpees
(75/55)
Fitness
30 Front Rack Reverse Lunges
10 Bar Facing Burpees
20 Front Rack Reverse Lunges
20 Lateral Barbell Burpees
10 Front Rack Reverse Lunges
30 Burpees
* Weight of Choice
Next Level
Power Clean
8 Mintues to Build to Heavy Power Clean
@ 10 Min Mark
E30s x 5 Min (10 Reps Total)
2 Power Cleans @ 70%