12th State CrossFit – CrossFit
Mobility
2 Rounds
10 KB Hip Flexor Lifts (Slow and Controlled)
10 Back Ext. on GHD
Into:
2:00 Couch Stretch
2:00 Frog Stretch
1:00 Scorpion Stretch
2:00 Childs Pose
COMP/SPORT
Back Squat
E2MOM x 6
2 Back Squats @ 85%
+ 3 Kneeling Jumps + 3 Band Assisted
Fitness
Metcon (Weight)
EMOM 12
1 & 2) 500/400m Row
3) 16 Front Rack Kneeling To Stand Lunge
4) 20 Russian KB Swings
Metcon
Metcon (Time)
Comp
2 Rounds
10 Deadlifts (315/215)
20 Calorie Machine
30 Pistols
60 Double Unders
Sport
2 Rounds
10 Deadlifts (225/155)
20 Calorie Machine
30 Pistols or Pistol Scales
60 Double Unders
Fitness
2 Rounds
10 Heavy Deadlifts
20 Calorie Machine
30 Pistol Scales
120 Single Unders