12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Hand Supported Hip Airplanes
10 Plate Windmills
20 Hip 90-90s
Into:
1:30 Banded Internal/External Hip Mob.
1:00 Banded Ankle Mob.
1:00 Banded Lat Stretch
1:00 Banded Internal Shoulder Mob.
COMP/SPORT
Back Squat (5×5 )
E3MOM x 5
* Build to a Heavy Set of 5
* 10s Supine Hamstring Tantrums
* Back on Floor
Fitness
Metcon (Weight)
E5MOM x 3
10 Front Foot Elevated Split Squat
(Each Leg)
150 Ft Forward Sled Drag
150 Ft Backward Sled Drag
20 Heels Elevated Hip Bridges
Recovery Bike
*Record Weight on Sled
Metcon
Metcon (Time)
Comp
Buy In: 500m Run
Into:
5 Rounds
20 Wall Balls (20/14)
20 T2B
Sport
Buy In: 500m Run
Into:
5 Rounds
15 Wall Balls (20/14)
15 T2B
Fitness
Buy In: 500m Run
Into:
5 Rounds
15 Wall Balls
15 Hanging Knee Raises
* Ball of Choice
Next Level
Stability: Holds (Checkmark)
4 Rounds for Quality
30 – 45s GHD Hold: Face Up
12 Back Extensions
12 Prone Plank Roll Ins
200ft Heavy Sand Bag Carry