12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Seated Leg Lifts
10 Weighted Seated Straddle LIfts
Into:
2:00 Couch Stretch
1:00 Banded Pigeon Stretch
1:00 Supine Banded Knee Hug
1:00 Banded Hamstring Mob
COMP/SPORT
Back Squat
E3MOM x 5
5 Back Squats @ 80% 1 RM
+ 3 Back Squat Jumps @ 20% 1RM
Fitness
Metcon (Weight)
E5MOM x 3
:45 Weighted Glute Bridge Hold
*Back on Bench
10 Rear Foot Elevated Split Squats (EL)
15 Sandbag Good Mornings
150ft Plate Push
Metcon
Metcon (AMRAP – Reps)
3 Minutes On : 1 Min Rest x 3
500m Row + Max Wall Balls