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
6 Back Squats
65%, 65%, 65%, 70%, 75%
+
12 Banded Hamstring Curls
Fitness
Metcon (Weight)
E5MOM X 3
45s Chinese Plank
30 Russian Swings
15 KB Goblet Squats
300ft Heavy Backwards Sled Drag
Metcon
Metcon (Time)
Comp
For Time
20 Double DB Step Ups (50/35)
30 Calorie Machine
50 Box Jump Overs
30 Calorie Machine
20 Double DB Step Ups
Sport
For Time
20 Double DB Step Ups (40/25)
30 Calorie Machine
50 Box Jump Overs
30 Calorie Machine
20 Double DB Step Ups
Fitness
For Time
20 Double DB Step Ups
30 Calorie Machine
50 Box Step Overs
30 Calorie Machine
20 Double DB Step Ups
Next Level
OLY Complex (Weight)
E2MOM x 8
* Build to a heavy complex
1 Hang Clean
1 Front Squat
1 Jerk