12th State CrossFit – CrossFit
Mobility
2 Rounds
20 Banded Ankle Rocks (ea. side)
20 Hand Supported Cossack Squats
:30 AMRAP Tib Raises
Into:
1:30 Banded Internal/External Hip Opener
1:00 Banded Hamstring Stretch
1:00 Banded Samson Stretch
1:00 Banded Lat Stretch
COMP/SPORT
Back Squat
E3MOM x 5
10, 8 , 6, 4, 2
Fitness
Metcon (Weight)
E4MOM x 3
10 Rear Foot Elevated Split Squat (EL)
20 Seated DB DL
10 DB Lateral Lunge (EL)
10 Single Leg Glute Bridge (Heel on Bench) (EL)
Metcon
Metcon (Time)
Comp
15 Ring Muscle Ups
30 DB Box Step Ups (50/35)
45 Calorie Machine
60 Single DB Hang Clean and Jerks (Alt by 5s)
75 Wall Balls (20/14)
*10ft Line For Ladies
Sport
15 Bar Muscle Ups
30 DB Box Step Ups (40/25)
45 Calorie Machine
60 Single DB Hang Clean and Jerks (Alt by 5s)
75 Wall Balls (16/14)
Fitness
15 Chest to Bar Pull Ups or Jumping Chest to Bar
30 DB Box Step Ups
45 Calorie Machine
60 Single DB Hang Clean and Jerks (Alt by 5s)
75 Wall Balls