12th State CrossFit – CrossFit
Mobility
2 Rounds
5 Slow Jefferson Curls (LIGHT)
10 Hip 0-90s
Into
1:00 Banded Internal/External Hip Opener
1:00 Banded Samson Stretch
1:00 Banded Hamstring Stretch
1:00 Cobra Stretch
COMP/SPORT
Back Squat
E2MOM x 5
10, 8 , 6, 4, 2
Fitness
Metcon (Weight)
E4MOM x 3
8 Goblet Curtsey Lunge Off Plate (EL)
8 SL KB RDL (EL)
16 Goblet Squat Jump
16 Hamstring Curl on Rower
Metcon
Metcon (Time)
Comp
90 Calorie Machine
60 Bar Facing Burpees
30 Back Squats (185/135)
Sport
80 Calorie Machine
50 Bar Facing Burpees
30 Back Squats (155/105)
Fitness
60 Calorie Machine
40 Bar Facing Burpees
20 Back Squats