12th State CrossFit – CrossFit
Mobility
2 Rounds:
6 Prone Swimmers
15 KB Pull Overs
Into:
1:30 Wrist Stretch
2:00 Double Chest Stretch
2:00 Couch Stretch
1:30 Flow Between Seal and Down Dog
COMP/SPORT
Handstand Walk (EMOM 8 )
Comp: 20 – 40 Ft Handstand Walk
Sport: Handstand Walk Practice
Fitness
Metcon (3 Rounds for reps)
E4MOM x 3
10 Floor Press
40 Ft Seal Walk Forward
20 Band Pull Aparts
40 Ft Seal Walk Backward
Metcon
Metcon (Time)
Comp:
For Time
150 Sit Ups
*E90s
3 Wall Walks
9 Box Jump Overs
Sport:
150 Sit Ups
*E90s
2 Wall Walks
8 Box Jumps Overs
Fitness:
For Time:
120 Sit Ups
*E90s
2 Wall Walk Scales
6 Box Step Overs
* Everyone Starts on the Wall Walks or Wall Walk Scales