12th State CrossFit – CrossFit
Mobility
2 Rounds:
10 Table Tops
10 Lu Raises + 8 Ys + 6 Row W Press
Into:
1:30 Internal Shoulder Mob.
2:00 Banded Lat Stretch
2:00 Banded Frog Stretch
2:00 Couch Stretch
COMP/SPORT
Handstand Push-ups (EMOM 8 )
C. 5 – 8 Strict HSPU
S. 3 – 6 Kipping HSPU
Fitness
Metcon (Weight)
E3MOM x 4
12 DB Push Press
24 Renegade Rows
48 Ft Seal Walk
Metcon
Metcon (Time)
Comp:
For Time
100/80 Cal Row
E90s
30 Double Unders
8 Ring Dips
* Start on Dubs
Sport:
For Time
80/60 Cal Row
E90s
20 Double Unders
5 Ring Dips or Box Dips
* Start on Dubs
Fitness:
For Time
70/50 Cal Row
E90s
30 Single Unders
5 Box Dips
* Start on Dubs