12th State CrossFit – CrossFit
Mobility
2 Rounds
15 Ankle Rocks w/ KB
10 Pull Overs w/ KB
10 Halos w/ KB
Into:
1:00 Weighted V Sit
1:00 Figure 4 on Wall
1:00 Couch Stretch
1:00 Lat Stretch on Rig
COMP/SPORT
Back Squat
E2MOM x 5
10, 8 , 6, 4, 2
Fitness
Metcon (Weight)
E4MOM x 3
10 Single Leg Step Downs from Box (EL)
12 Alt. Hamstring Curls on Sliders (EL)
14 Spanish Squats
16 Hip Bridges (Back on Box )
Metcon
Metcon (Time)
Comp
40 Cal Machine
30 KB Snatch (Alt by 5s) (55/35)
20 Toes 2 Bar
10 Burpee Bar Muscle Ups
20 Toes 2 Bar
30 KB Snatch (Alt by 5s)
40 Cal Machine
Sport
40 Cal Machine
30 KB Snatch (Alt by 5s) (45/25)
20 Toes 2 Bar
10 Burpee Chest to Bar Pull Ups
20 Toes 2 Bar
30 KB Snatch (Alt by 5s)
40 Cal Machine
Fitness
40 Cal Machine
30 KB or DB Snatch (Alt by 5s)
20 Hanging Knee Raises
10 Burpee Pull Ups
20 Hanging Knee Raises
30 KB or DB Snatch (Alt by 5s)
40 Cal Machine