12th State CrossFit – CrossFit
Mobility
2 Rounds
30 Banded Lateral Steps (15 EL)
20 Hand Supported Cossack Squats
Into:
1:00 Banded Samson Stretch
1:00 Banded Frog Rock
1:00 Banded Wall Squat
2:00 Wall Split
COMP/SPORT
Back Squat
E2MOM x 6
4 Back Squats @ 75%
+ 6 Band Resisted Jumps
Fitness
Metcon (Weight)
EMOM 12
1) 16 Farmer Carry Split Squat (8 EL)
2) 16 Hamstring Sliders
3) 10-15 Cal Machine
Metcon
Metcon (Time)
Comp
10 – 8 – 6 – 4 – 2 (205/145)
Back Squats
20 – 16 – 12 – 8 – 4
Russian KB Swings (70/55)
30 – 24 – 18 – 12 – 6
Sit Ups
Sport
10 – 8 – 6 – 4 – 2 (155/105)
Back Squats
20 – 16 – 12 – 8 – 4
Russian KB Swings (55/35)
30 – 24 – 18 – 12 – 6
Sit Ups
Fitness
10 – 8 – 6 – 4 – 2
Back Squats
20 – 16 – 12 – 8 – 4
Russian KB Swings
30 – 24 – 18 – 12 – 6
Sit Ups