12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
:90 Banded Lat Stretch
:90 Banded Tricep Ext
:60 Banded Internal Shoulder Stretch
:60 Seal Stretch
:60 Childs Pose
:90 Lizard Stretch
Competition
Metcon (5 Rounds for time)
For Time (4 Min Cap)
17 Toes to Bar
15 Box Jump Overs
13 Deadlifts (225/155)
11 Burpees to Touch (12 Inch)
EMOM
For Time
EMOM
For Time
Sport
Metcon (5 Rounds for time)
For Time: (4 Min Cap)
15 Toes to Bar
13 Box Jump Overs
11 Deadlifts (185/135)
9 Burpees to Touch (6 Inch)
EMOM
For Time
EMOM
For Time
Fitness
Metcon (5 Rounds for time)
For Time (4 Min Cap)
15 Hanging Knee Raises
13 Box StepOvers
11 Deadlifts
9 Burpees
EMOM
For Time
EMOM
For Time