12th State CrossFit – CrossFit
Mobility
2 Rounds:
5 Jefferson Curls
20 Hip 90-90s
Into:
1:30 Banded Samson Stretch
1:30 Banded Hamstring Mob.
1:30 Banded Internal/External Hip Mob.
1:30 Banded Lat Stretch
Metcon
Metcon (5 Rounds for reps)
Comp:
EMOM 25
1. 15/12 Bike
2. 200 Ft Sandbag Carry
3. 15 T2B
4. 20 Wall Balls
5. Rest
Sport:
EMOM 25
1. 15/12 Cal Bike
2. 200 Ft Sandbag Carry
3. 12 T2B
4. 15 Wall Balls
5. Rest
Fitness:
EMOM 25
1. 12/10 Cal Bike
2. 200 Ft Sandbag Carry
3. 15 Hanging Knee Raises
4. 15 Wall Balls
5. Rest