12th State CrossFit – CrossFit
Mobility
2 Rounds:
5 Jefferson Curls (Light)
10 Table Tops
5 Prone Swimmers
Into:
2:00 Banded Frog Stretch
2:00 Banded Childs Pose
1:30 Banded Internal/External Hip Mob
2:00 Banded Lat Stretch
1:00 Banded Internal Shoulder Mob.
Metcon
Metcon (8 Rounds for time)
Comp:
Every 2:30 x 8
3 Muscle Ups
5 Deadlifts (225/155)
15/12 Cal Machine
Sport:
Every 2:30 x 8
5 C2B Pull ups
5 Deadlifts (185/135)
15/12 Cal Machine
Fitness:
Every 2:30 x 8
5 Pull ups or Ring Rows
5 Deadlifts
12/10 Cal Machine