12th State CrossFit – CrossFit
Mobility
2 Rounds:
12 Band Pull Aparts
15 KB Pullovers
Into:
1:00 Bent Knee Calf Stretch
1:00 Straight Leg Calf Stretch
1:30 Banded Frog Stretch
1:30 Banded Childs Pose
1:30 Banded Lat Stretch
1:00 Double Chest Stretch
Metcon
Metcon (5 Rounds for reps)
Comp:
EMOM 25
1. 200m Run
2. 5 – 7 Sandbag Cleans
3. 15 Burpees
4. 15 C2B Pull Ups
5. Rest
Sport:
EMOM 25
1. 200m Run
2. 4 – 6 Sandbag Cleans
3. 12 Burpees
4. 10 C2B Pull Ups
5. Rest
Fitness:
EMOM 25
1. 200m Run
2. 4 – 6 Sandbag Cleans
3. 10 Burpees
4. 10 Pull Ups or Ring Rows
5. Rest