12th State CrossFit – CrossFit
Mobility
2 Rounds:
10 Hand Supported Cossack Squats
10 Hip 90-90s
8 KB Windmills (Ea. Side)
Into:
1:30 Down Dog Calf March
1:30 Pigeon Pose
1:30 Standing Banded Lat Stretch
1:30 Banded Internal Shoulder Mob.
Metcon
Metcon (5 Rounds for reps)
Comp:
EMOM 25
1. 15 Box Jumps Overs
2. 12 Sandbag Squats
3. 50Ft Handstand Walk
4. 15 T2B
5. Rest
Sport:
1. 15 Box Jumps Overs
2. 12 Sandbag Squats
3. 3 – 4 Wall Walks Or
or HS Walk Practice
4. 12 T2B
5. Rest
Fitness:
1. 15 Box Step Overs
2. 12 Sandbag Squats
3. 3 – 4 Wall Walk Scales
4. 12 Hanging Knee Raises
5. Rest