12th State CrossFit – CrossFit
Mobility
2 Rounds
15 Weighted Ankle Rocks
10 90-90 Into Pigeon
Into:
1:00 Banded Samson Stretch
1:00 Banded Hamstring Mob.
1:00 Couch Stretch
2:00 Frog Stretch
COMP/SPORT
Front Squat
E2MOM x 5
10, 8, 6, 4, 2
Fitness
Metcon (AMRAP – Reps)
AMRAP 10
1k/900m Bike
Into:
3 Rounds
12 DB Goblet Cyclist Squat
12 DB Glute Bridges
w/ Time Remaining
Max Forward Sled Drag
*75ft = 1 Rep
Metcon
Metcon (Time)
Comp
5 Rounds For Time
8 Pistols Right Leg
8 Pistols Left Leg
8 Double KB Cleans (55/35)
100m Farmers Carry
Sport
5 Rounds For Time
8 Pistols or Pistol Scales Right Leg
8 Pistols or Pistol Scales Left Leg
8 Double KB Cleans (45/25)
100m Farmers Carry
* DBs or KBs
Fitness
5 Rounds For Time
8 Pistol Scales Right Leg
8 Pistol Scales Left Leg
8 Double KB Cleans
100m Farmers Carry
* DBs or KBs
Next Level
Power Clean
Extra Work
8 Mintues to Build to a Heavy Power Clean
@ 10 Min Mark
E30s x 5 Min (20 Total Reps)
2 Power Cleans @ 75%