12th State CrossFit – CrossFit
Mobility
2 Rounds
5 Jefferson Curls (LIGHT)
15 Weighted Ankle Rocks
20 Hip 90-90s
Into
1:30 Couch Stretch
1:30 Pigeon Stretch
2:00 Happy Baby
2:00 Seal Stretch
COMP/SPORT
Back Squat ( E3MOM x 5 : 2 Reps)
+
12 Dimel Deadlifts
*Build to a Heavy Double
Fitness
Metcon (4 Rounds for weight)
E4MOM x 4
8 Goblet Squat Jumps
16 DB Death March (Total)
16 DB Goblet Curtsy Lunge Total
Recovery Bike
Metcon
Metcon (Time)
Comp
For Time:
60 Sit Ups
30 Goblet Squats
30 Russian KB Swings (70/55)
120 Double Unders
30 Russian KB Swings (70/55)
30 Goblet Squats
60 Sit Ups
Sport
For Time:
60 Sit Ups
30 Goblet Squats
30 Russian KB Swings (55/35)
90 Double Unders
30 Russian KB Swings (55/35)
30 Goblet Squats
60 Sit Ups
Fitness
For Time:
60 Sit Ups
30 Goblet Squats
30 Russian KB Swings
180 Single Unders
30 Russian KB Swings
30 Goblet Squats
60 Sit Ups
Next Level
Stability: Holds (Weight)
4 Rounds
20 – 30s L-Sit Hold
150ft Heavy Backward Sled Drag
12 Prone Body Saw
150ft Heavy Sled Push
*Score is Weight on Sled