12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Hip 90-90s w/ Reach
10 Slow Knee Ext.
Into:
2:00 Couch Stretch
1:00 Seated Piriformis Stretch
1:00 Cobra Stretch
2:00 Frog Stretch
COMP/SPORT
Back Squat
E2MOM x 6
6 Back Squats @ 65%
+
4 Broad Jump + Box Jump
Fitness
Metcon (Weight)
EMOM 12
1) 16 Deficit Goblet Reverse Lunge
2) 16 SL Glute Bridge (8 ea.)
3) 10-15 Cal Bike
Metcon
Metcon (Time)
Comp
15 * 25 * 40
Wall Balls (20/14) (All to 10′)
Box Jump Overs (24/20)
* 400m Run Between Sets
Sport
15 * 25 * 40
Wall Balls (16/14) (10/9)
Box Jump Overs (24/20)
* 400m Run Between Sets
Fitness
15 * 25 * 40
Wall Balls
Box Step Overs
* 400m Run Between Sets