12th State CrossFit – CrossFit
Mobility
1:30 Banded Lat Stretch
1:00 Banded Tricep Stretch (Low Anchor on Rig)
1:00 Banded Rhomboid Stretch (Anchor at Shoulder Height)
1:00 Banded Internal/External Hip Mob.
1:30 Banded Samson Stretch
1:00 Couch Stretch
Metcon (5 Rounds for reps)
Comp
EMOM 25
1.15/12 Cal Bike
2. 4 – 6 Sandbag Burpee Over Box
*All at 30″
3. 12 Ring Dips
4. 20 Wall Balls
5. Rest
Sport
EMOM 25
1.12/10 Cal Bike
2. 4 – 6 Sandbag Burpee Over Box
*All at 30″
3. 8-10 Box Dips or Ring Dips
4. 20 Wall Balls
5. Rest
Fitness
EMOM 25
1.10/8 Cal Bike
2. 4 – 6 Sandbag Burpee Over Box
*All at 30″
3. 8-10 Box Dips
4.15 Wall Balls
5. Rest