12th State CrossFit – CrossFit
Mobility
2 Rounds
5 Slow Jefferson Curls
20 Hip 90-90s
Into:
1:30 Banded Frog Stretch
1:30 Banded Samson Stretch
1:00 Banded Internal/External Hip Mob.
1:00 Banded Rhomboid Stretch
COMP/SPORT
Clean + Hang Clean (Weight)
E90s x 8 Climbing
Fitness
Metcon (AMRAP – Reps)
E3MOM x 4
10 MB Cleans
20 MB Sit Ups
Recovery Machine
Metcon
Metcon (6 Rounds for time)
Comp
E2MOM x 6
10 Front Squats (165/115)
10 Burpee Box Jump Overs
Sport
E2MOM x 6
10 Front Squats (115/80)
10 Burpee Box Jump Overs
Fitness
E2MOM x 6
8 Front Squats
8 Burpee Box Step Overs