12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Hand Supported Cossack Squats
10 Hip 90-90s + Reach
Into:
1:00 V Sit
1:00 Scorpion Stretch
1:00 Seal Stretch
1:00 Childs Pose
2:00 Legs on Wall (Focus on Breath)
Metcon
Metcon (Time)
Comp
5 Rounds for Time
6 Sumo Deadlift High Pulls
6 Lateral Barbell Burpees
6 Box Jumps
6 Hand Release Push Ups
6 Front Squats
400m Run Between Sets
(115/75)
Sport
5 Rounds for Time
6 Sumo Deadlift HIgh Pulls
6 Lateral Barbell Burpees
6 Box Jumps
6 Hand Release Push Ups
6 Front Squats
400m Run Between Sets
(95/65)
Fitness
5 Rounds for Time
6 Sumo Deadlift High Pulls
6 Lateral Barbell Burpees
6 Box Step Ups
6 Hand Release Push Ups
6 Front Squats
400m Run Between Sets
*Weight of Choice