12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Lu Raises
10 Plate Pull Overs on Bench
Into:
2:00 Banded Lat Stretch
1:00 Banded Internal Shoulder Mob.
1:00 Banded Internal/External Hip Opener
2:00 Banded Wall Squat
COMP/SPORT
Back Squat
E3MOM x 5
10, 8 , 6, 4, 2
Fitness
Metcon (Weight)
E4MOM x 3
10 Front Foot Elevated Split Squat (EL)
20 Banded Hamstring Curls (Alt. at Top of Rep) (Red Band)
10 1 1/4 Goblet Squats
20 Frog Bridges
Metcon
Metcon (Time)
Comp
For Time:
40 Farmer Carry Lunges
40 Toes to Bar
30 Front Rack Walking Lunges
30 Pull Ups
20 Rack + OH Walking Lunges
20 C2B
10 Double OH Walking Lunges
10 Bar Muscle Ups
C: (50/35)
Sport
For Time:
40 Farmer Carry Lunges
40 Toes to Bar
30 Front Rack Walking Lunges
30 Pull Ups
20 Rack + OH Walking Lunges
20 C2B
10 Double OH Walking Lunges
10 Bar Muscle Ups or Burpee Pull Ups
S. (40/25)
Fitness
For Time:
40 Farmers Carry Lunges
40 Hanging Knee Raises
30 Front Rack Walking Lunges
30 Ring Rows
20 Single DB OH Walking Lunge
20 Jumping Pull Ups
10 Rack + OH Walking Lunge
10 Pull Ups or Jumping C2B Pull Ups