12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Hip 90-90s w/ internal rotation
15 Frog Stretch Rocks
Into:
2:00 Couch Stretch
1:30 Pigeon Pose
1:00 Scorpion Stretch
1:30 Double Chest Stretch on Rig
COMP/SPORT
Back Squat (E3MOM X 5)
3 Reps
* 10s Supine Hip Extended Hamstring Tantrums
* Back on Floor Hips Extended
Fitness
Metcon (Checkmark)
E4MOM x 4
20 Banded Spanish Squat
20 Banded Good Mornings
8 Forward to Reverse Lunges (EL)
Recovery Bike
Metcon
Metcon (3 Rounds for reps)
Comp
3 Rounds
16/12 Cal Echo Bike
16 Double DB Step Ups (50/35)
Max Unbroken Toes to Bar
Rest 2 Minutes
Sport
3 Rounds
16/12 Cal Bike
16 Double DB Step Ups (40/25)
Max Unbroken Toes to Bar
Rest 2 Minutes
Fitness
3 Rounds
14/11 Cal Bike
16 Double DB Step Ups
Max Hanging Knee Raises
Rest 2 Minutes
Score = Reps
Comment = Total Time
Next Level
Stability
Metcon (Checkmark)
4 Rounds for Quality:
45s Weighted Chinese Plank
*Weight on Back
200ft Heavy Farmers Carry
20 – 40s L – Sit Hold
12 Weighted Back Extensions
*Plate on Chest