12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Seated Leg Lifts
10 Weighted Straddle Lifts
Into:
2:00 Straddle Stretch
2:00 Pigeon Stretch
2:00 Couch Stretch
2:00 Frog Stretch
COMP/SPORT
Back Squat
E3MOM x 5
6 Reps @ 75%, 75%, 75%, 80%, 85%
+ 6 Partner GHR
Fitness
Metcon (Weight)
E5MOM x 3
:45 Foam Roller Glute Bridge
15 Goblet Cyclist Squats
20 Banded Good Mornings
300ft BW & FW Sled Drag
Metcon
Metcon (Time)
Comp
40 Front Rack Reverse Lunges (95/65)
40 Lateral Burpees
40 Front Rack Reverse Lunges (95/65)
Sport
40 Front Rack Reverse Lunges (75/55)
40 Lateral Burpees
40 Front Rack Reverse Lunges (75/55)
Fitness
40 Front Rack Reverse Lunges
40 Lateral Burpees
40 Front Rack Reverse Lunges
* Barbell or Goblet KB
Next Level
OLY Complex (Weight)
E2MOM x 8
1 Clean + 1 Hang Clean + 1 Jerk
*Build to a heavy complex