12th State CrossFit – CrossFit
Mobility
2 Rounds
10 KB Hip Flexor Raises (Slow)
20 Banded Lateral Steps w/ Green Band
Into:
1:00 Banded Internal/External Hip Opener
1:00 Banded Pigeon Pose
1:00 Banded Samson Stretch
2:00 Banded Wall Squat
COMP/SPORT
Back Squat
12:00 To Find 3 Rep Max
Fitness
Metcon (Weight)
E5MOM x 3
:45 Extended Plank (Elbows by Ears)
20 ATG Split Squats (10 ea.)
20 SL RDL (Opposite Hand To Opposite Foot)
150ft Forward Sled Drag
Metcon
Metcon (Time)
Comp
3 Rounds For Time:
150ft Sled Push
10 Front Squats (135/95)
15 Burpee Box Jump Overs
Rest 2:00 Between Rounds
Sport
3 Rounds For Time:
150ft Sled Push
10 Front Squats (115/75)
10 Burpee Box Jump Overs
Rest 2:00 Between Rounds
Fitness
3 Rounds For Time:
150ft Sled Push
10 Front Squats (Weight of Choice)
8 Burpee Box Step Overs
Rest 2:00 Between Rounds