12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Hip 90-90 w/ Pigeon Lift
:30 AMRAP Tib Raises
Into:
1:00 Banded Internal/External Hip Opener
1:00 Banded Pigeon
2:00 Couch Stretch
2:00 Straddle Stretch
COMP/SPORT
Back Squat
E3MOM x 5
3 Reps @
85%, 85%, 85%, 90%, 95%
Banded Hamstring Tantrums
* Hips Extended
Fitness
Metcon (Weight)
E5MOM x 3
:45 Wall Sit (Add Weight If Able)
12 1 1/4 Goblet Squat
15 Hamstring Curl on Slider
300ft Heavy Sled Push
Metcon
Metcon (Time)
Comp
For Time:
25 Box Jumps (30/24)
50 Double DB Step Ups (50/35)
75 Sit Ups
100 Double Unders
Sport
For Time:
25 Box Jumps (24/20)
50 Double DB Step Ups (40/25)
75 Sit Ups
100 Double Unders
Fitness
For Time:
25 Box Jumps(Any Height)
50 Double DB Step Ups
75 Sit Ups
200 Single Unders
Next Level
Clean and Jerk
E2MOM x 8
1 Clean and Jerk
*Climbing to a Heavy Single