12th State CrossFit – CrossFit
Mobility
2 Rounds
12 Hip 90-90s w/ Reach
20 T-Spine Ext. Over Roller
Into:
1:00 Banded Samson Stretch
1:00 Banded Internal/External Hip Opener
1:00 Hand Supported Cossack Stretch
1:00 Chest Stretch on Rig
COMP/SPORT
Back Squat
E3MOM x 5
Back Squat
6 Reps @70%, 70%, 70%, 75%, 80%
+ 10 Dimel Deadlifts
https://www.youtube.com/watch?v=g5uoQL6AG9k
Fitness
Metcon (Weight)
E5MOM x 3
:45 Face Up Chinese Plank
20 DBL DB Split Squats
20 DBL DB Death March
150ft Heavy Sled Push
Metcon
Metcon (Time)
Comp
For Time:
100 Wall Balls (20/14 – All to 10′)
100 Burpees to Touch
* Partition as Needed
Sport
For Time:
100 Wall Balls
100 Burpees to Touch
* Partition as Needed
Fitness
For Time:
100 Wall Balls
100 Burpees to Touch
* Partition as Needed
Next Level
OLY Complex (Weight)
E2MOM x 8
Build to a Heavy Complex
1 Clean Pull
1 Hang Squat Clean
1 Jerk