12th State CrossFit – CrossFit
Mobility
2 Rounds
10 KB Ankle Mobs.
20 Frog Rocks
Into:
2:00 Quad Smash
1:00 Twisted Lizard
1:00 Hand Supported Cossack Squat
1:00 Cross Legged Hamstring Stretch
COMP/SPORT
Back Squat
E2MOM x 6
4 Back Squats @ 80%
+ 3 Weighted Box Jumps
3 Unweighted Box Jumps
Fitness
Metcon (Weight)
EMOM 12
1) 16 Rear Foot Elevated Split Squats
2) :45 Face Up Chinese Plank
3) 10-15 Cal Machine
Metcon
Metcon (Time)
Comp
30 DB Squats (50/35)
20 Box Jump Overs
30 Burpees to Touch
20 Box Jump Overs
30 DB Squats
Sport
30 DB Squats (40/25)
20 Box Jump Overs
30 Burpees to Touch
20 Box Jump Overs
30 DB Squats
Fitness
30 DB Squats
20 Box Step Overs
30 Burpees to Touch
20 Box Step Overs
30 DB Squats