12th State CrossFit – CrossFit
Mobility
3 Rounds for Quality:
15 KB Pull Overs on Bench
20 Hip 90-90s
5 Jefferson Curls (Light)
10 Arm Circles w/ 2.5lb Plates (Forward & Back)
Into:
2:00 Couch Stretch
2:00 Childs Pose
Metcon
Metcon (Time)
MACC Semi Final Workout #5
For Time:
2k Bike or 1k Row
30 T2B
50 Heavy Alternating DB Snatch
30 T2B
20 Burpee Box Get Overs (40)
C/S. As Written
F. Hanging Knee Raises, Burpee Box Step Overs