12th State CrossFit – CrossFit
Mobility
2 Rounds
12 Hip 90-90s w/ Reach
20 T-Spine Ext. Over Roller
Into:
1:00 Banded Samson Stretch
1:00 Banded Internal/External Hip Opener
1:00 Hand Supported Cossack Stretch
1:00 Calf Stretch on Wall
COMP/SPORT
Back Squat
E2MOM x 6
8 Back Squats @ 55%
+
4 Broad Jumps
Fitness
Metcon (Weight)
EMOM 12
1) 20 Goblet Reverse Lunges
2) 20 Russian KB Swings
3) Max Standing Bike Erg
Metcon
Metcon (Time)
Comp
For Time:
600m Run
Into
3 Rounds
20 MB Cleans (20/14)
60 Double Unders
Into
600m Run
Sport
For Time:
600m Run
Into
3 Rounds
20 MB Cleans (16/12)
40 Double Unders
into
600m Run
Fitness
For Time:
600m Run
Into
3 Rounds
20 MB Cleans
80 Single Unders
into
600m Run