12th State CrossFit – CrossFit
Mobility
2 Rounds
12 Hip 90-90s w/ Reach
12 Hand Supported Cossack Stretch
Into:
2:00 Banded Internal/External Hip Mobs.
1:00 Banded Hamstring Stretch
2:00 Straddle Stretch
2:00 Couch Stretch
COMP/SPORT
Back Squat
E2MOM x 6
2 Back Squat @ 90%
+ 3 Banded Assisted Jumps
Fitness
Metcon (Weight)
EMOM 12
1&2) 1000/900m Bike
3) 16 Forward to Backward Lunge
* 8 Each Leg
4) 16 Death March
Metcon
Metcon (Time)
Comp
80 Wall Balls (20/14) (All to 10′)
600m Run
40 Toes Bar
20 DB Burpee Deadlifts (50/35)
Sport
80 Wall Balls (20/14)
600m Run
40 Toes Bar
20 DB Burpee Deadlifts (40/25)
Fitness
80 Wall Balls
600m Run
40 Hanging Knee Raises
20 DB Burpee Deadlifts
* Weights of Choice