12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Hip 90-90s
10 Weighted Ankle Rocks
5 SL Glute Bridge (:3 Hold)
Into:
1:30 Banded Ankle Mob.
1:30 Banded Internal/External Hip Mob.
1:00 Banded Pigeon Stretch
1:00 Banded Rhomboid Stretch
COMP/SPORT
Back Squat (Max Out Day)
Building to a Heavy Double
Fitness
Metcon (Weight)
E4MOM x 4
10 Single Leg Bulgarian Split Squats (EL)
10 Single Leg RDL (EL)
20 Alternating Lateral Bench Hops
Recovery Bike
Metcon
Metcon (Time)
Comp
For Time
45 Air Squats
90 Double Unders
30 Pistols
60 Double Unders
15 Back Squats
@ 50% of Todays Heavy Double
30 Double Unders
Sport
For Time
45 Air Squats
90 Double Unders
30 Pistol Scales
60 Double Unders
15 Back Squats
@ 50% of Todays Heavy Double
30 Double Unders
Fitness
For Time
45 Air Squats
180 Single Unders
30 Pistol Scales
120 Single Unders
15 Back Squats
60 Single Unders