12th State CrossFit – CrossFit
Mobility
2 Rounds
10 90-90s w/ Reach
5 Jefferson Curls (Slow)
Into:
1:30 Banded Internal/External Hip Opener
1:00 Banded Samson Stretch
1:00 Twisted Lizard Stretch
2:00 Childs Pose
COMP/SPORT
Front Squat
E3MOM x 5
10,8,6,4,2
Fitness
Metcon (Weight)
AMRAP 10
1000m/900m Bike
Into
2 Rounds
8 DB Split Squat (EL)
20 Banded Hamstring Curls
W/ Time Remaining
Sled Push Down
Backward Sled Pull Back
Metcon
Metcon (Time)
Comp
1k Bike
75 Sit Ups
50 Russian KB Swings
25 Goblet Squats
(70/55)
Sport
1k Bike
75 Sit Ups
50 Russian KB Swings
25 Goblet Squats
(55/35)
Fitness
1k Bike
75 Sit Ups
50 Russian KB Swings
25 Goblet Squats
Next Level
Power Clean
Extra Work
8 Minutes to Build to a Heavy Power Clean
@ 10 Min Mark
E20s x 5 Min (15 Reps Total)
1 Power Clean @ 90%