12th State CrossFit – CrossFit
Mobility
2 Rounds
20 Banded Ankle Rocks (ea. side)
20 Hand Supported Cossack Squats
:30 AMRAP Tib Raises
Into:
1:30 Banded Internal/External Hip Opener
1:00 Banded Hamstring Stretch
1:00 Banded Samson Stretch
1:00 Banded Lat Stretch
COMP/SPORT
Back Squat
E2MOM x 5
10,8,6,4,2
Fitness
Metcon (Weight)
E4MOM x 3
15 Goblet Cyclist Squats
15 Banded Good Mornings
20 Goblet Cossack Squats (Alt Legs)
20 Banded Hamstring Curls
Metcon
Metcon (Time)
Comp
800m Run
80 Double Unders
60 DB Front Rack Walking Lunges 50/35
60 Double Unders
40 C2B Pull Ups
40 Double Unders
20 DB Burpee Deadlifts 50/35
20 Double Unders
Sport
800m Run
80 Double Unders
60 DB Front Rack Walking Lunges 40/25
60 Double Unders
40 C2B Pull Ups
40 Double Unders
20 DB Burpee Deadlifts 40/25
20 Double Unders
Fitness
800m Run
160 Single Unders
60 DB FrontRack Walking Lunges
120 Single Unders
40 Pull Ups or Jumping Pull Ups
80 Single Unders
20 DB Burpee Deadlifts
40 Single Unders