Announcements
Support coach Shelby on her road to the 2023 CrossFit Games!
Pre-order will close this Friday, June 16th!
https://12th-state.myshopify.com/products/neal-crossfit-games-tee
12th State CrossFit – CrossFit
Mobility
2 Rounds
10 SL Glute Bridges
10 Weighted Hip Flexor Lifts
(Stand on box with toe through KB, SLOW)
Into:
2:00 Couch Stretch
1:00 Lizard Stretch
1:00 Kneeling Hamstring Stretch
2:00 Frog Stretch
COMP/SPORT
Back Squat
E2MOM x 6
8 Back Squat @ 60%
+
4 Seated Box Jump
Fitness
Metcon (Weight)
EMOM 12
1) 16 Deficit Curtsey Lunge
2) 16 Hamstring Curls on Rower Seat
3) 10-15 Cal Row
Metcon
Metcon (Time)
2 Dumbbells for the Step Ups
Comp
For Time:
Partition as Needed
150 Sit Ups
90 Calorie Row
60 DB Step Ups (50/35) (24/20)
Sport
For Time:
Partition as Needed
150 Sit Ups
90 Calorie Row
60 DB Step Ups (40/25)
Fitness
For Time:
Partition as Needed
120 Sit Ups
80 Calorie Row
40 DB Step Ups