12th State CrossFit – CrossFit
Mobility
2 Rounds:
15 Toe Elevated Calf Raises
15 Tib Raises
10 Table Tops
Into:
1:00 Banded Internal/External Hip Mob.
1:00 Banded Samson Stretch
1:00 Banded Lat Stretch
1:00 Banded Internal Shoulder Mob.
Metcon
Metcon (5 Rounds for reps)
Comp:
EMOM 25
1. 70 Double Unders
2. 5-7 Sand Bag Over Bar
3. 8 – 10 Strict HSPU
4. 200 Ft Heavy Farmers Carry
5. Rest
Sport:
EMOM 25
1. 50 Double Unders
2. 4-6 Sand Bag Over Bar
3. 8 – 10 HSPU
4. 200 ft Heavy Farmers Carry
5. Rest
Fitness:
EMOM 25
1. 50 Double Unders or 100 Singles
2. 4-6 Sand Bag Over Bar
3. 10 Box HSPU or Z-Press
4. 200 ft Farmers Carry
5. Rest