12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Rounds:
15 Band Pull Aparts
15 Band Face Pulls
6 Band Pass Throughs
Into:
1:30 Flowing Between Seal, Down Dog and Childs Pose
2:00 Frog Stretch
2:00 Couch Stretch
1:30 Double Banded Lat Stretch
1:30 Banded Internal Shoulder Mob.
1:00 Banded Tricep Stretch (Low Anchor)
Metcon
Holleyman (Time)
30 Rounds for time of:
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here
Sport :
20 Rounds
5 Wall Balls
3 Handstand Push Ups
1 Power Clean (155/105)
Fitness:
15 Rounds
5 Wall Balls
3 Z Press or Box HSPU
1 Power Clean