12th State CrossFit – CrossFit
Mobility
2 Rounds:
10 Lu Raise + 8 Y’s + 6 Row W Press
20 Tib Raise
10 SL Calf Raise (Slow)
Into:
2:00 Banded Lat Stretch
1:00 Banded Internal Shoulder Mob.
2:00 Banded Samson Stretch
2:00 Banded Hamstring Mob.
COMP/SPORT
Snatch (1 Rep Max )
20 Min to Find 1 RM Snatch
800m Run (Time)
Max Effort 800m Run
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 25
10 Devils Press
20 Renegade Rows
30 Calorie Machine
400m Run
50 Walking Lunges