12th State CrossFit – CrossFit
Mobility
2 Rounds:
15 KB Pull Overs on Bench
15 Front Rack Openers on Bench
Into:
1:00 Banded Internal Shoulder Mob.
2:00 Banded Lat Stretch
1:00 Seal Stretch
1:30 Childs Pose
1:30 Frog Stretch
COMP/SPORT
Clean and Jerk (20 Minutes to Find 1 Rep Max )
500m Row (Time)
Max Effort 500m Row
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 25:
10 Double DB Cleans
20 Db Shoulder to Overhead
30 Box Jump Overs or Step Overs
40 Sit Ups
50 Calorie Machine