12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Thread the Needles (Frog Position)
10 KB Ankle Mobs
Into:
2:00 Banded Samson Stretch
1:00 Banded Internal/External Hip Opener
1:00 Banded Hamstring Mob.
2:00 Quad Smash
COMP/SPORT
Back Squat
12:00 To Find 1RM
Fitness
Metcon (Weight)
EMOM 12
1 & 2) 15-25 Cal Bike
3) 16 Lateral Lunge to Curtsey Lunge
*8 Each Leg
4) 20 Banded Hamstring Curls
Metcon
Metcon (Time)
Comp
40 Wall Balls (20/14) All to 10′
200m Run
20 Burpee Box Jump overs (24/20)
400m Run
20 Burpee Box Jump Overs
200m Run
40 Wall Balls
Sport
40 Wall Balls (20/14)
200m Run
20 Burpee Box Jump overs (24/20)
400m Run
20 Burpee Box Jump Overs
200m Run
40 Wall Balls
Fitness
30 Wall Balls
200m Run
15 Burpee Box Step overs
400m Run
15 Burpee Box Step Overs
200m Run
30 Wall Balls