12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Rounds:
20 KB Pull Overs on Bench (LIGHT KB)
20 Front Rack Openers on Bench
6 Lu Raises + 6Y’s + 6Row W Press
Into:
:60 Hip 90-90s
:90 Pigeon Pose
:90 Couch Stretch
:90 Double Chest Stretch
:60 Tricep Stretch on Rig
ACCESSORY
Metcon (Weight)
EMOM 10:
Min 1. 1 DB Turkish Get Up (EA)
MIn 2. 6 DB OHS Each Arm
* Scale movement if needed
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
20/16 Cal Row
10m DB OH Walking Lunges (Right Arm)
20 C2B
10m DB OH Walking Lunge(Left Arm)
C: (50/35)
S. (40/25)
F. Ring Rows or Pull Ups
DB of Choice