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
E3MOM x 5
3 Reps @ 80%, 80%, 80%, 85%, 90%
Bent Knee Banded Hamstring Tantrums
* Back on Floor with Knees @ 90
Fitness
Metcon (Weight)
E5MOM x 3
:45 Hollow Hold
20 DB Weighted HIp Bridges
20 Front Foot Elevated Split Squat (10 Each Leg)
300ft BW Sled Drag
Metcon (Time)
Comp
3 Rounds
500m Row
12 Front Squats (155/105)
21 Crossover Singles
Sport
3 Rounds
500m Row
12 Front Squats (115/85)
21 Crossover Singles or 42 Singles
Fitness
3 Rounds
500m Row
12 Front Squats (Weight of Choice)
21 Crossover Singles or 42 Singles
Next Level
Bella Complex (E2MOM x 8 )
1 Clean + 1 Jerk + 1 Front Squat + 1 Jerk