12th State CrossFit – CrossFit
Mobility
2 Rounds:
10 Table Tops
20 Hip 90-90s
Into:
1:30 Banded Samson Stretch
1:30 Banded Internal/External Hip Mob
1:30 Banded Frog Stretch
1:30 Banded Hamstring Stretch
Metcon
Metcon (Time)
Comp/ Sport
For Time:
15 – 35 – 50 – 35 – 15
KB Swings (55/35)
Cal Machine
– = 15 Box Jumps in Between Sets (24/20)
Fitness
For Time:
15 – 35 – 50 – 35 – 15
KB Swings
Cal Machine
– = 15 Box Step Ups in Between Sets