12th State CrossFit – CrossFit
Mobility
2 Rounds
12 Pigeon Lifts
20 Frog Rocks
Into:
1:00 Banded Samson Stretch
1:00 Banded Hamstring Mob.
1:00 Kneeling Banded Lat Stretch
1:00 Banded Internal Shoulder Mob.
COMP/SPORT
Back Squat
E2MOM x 6
6 Back Squats @ 70%
+
4 Banded Broad Jumps
Fitness
Metcon (Weight)
EMOM 12
1) 16 Landmine Cossack Squats
2) 8 Landmine SL RDL (EL)
3) 10-15 Cal Row
Metcon
Metcon (Time)
Comp
2 Rounds
40 Slam Balls
30 Back Rack Reverse Lunge (135/95)
20 Toes to Bar
100ft Heavy Sled Drag
* Straps on shoulders
Sport
2 Rounds
40 Slam Balls
30 Back Rack Reverse Lunge (115/80)
20 Toes to Bar
100ft Heavy Sled Drag
* Straps on shoulders
Fitness
2 Rounds
40 Slam Balls
30 Back Rack Reverse Lunge
20 Hanging Knee Raises
100ft Heavy Sled Drag
* Straps on shoulders