12th State CrossFit – CrossFit
Mobility
2 Rounds:
15 KB Pullovers on Bench
15 Front Rack Openers on Bench
Into:
1:00 Forearm Smash w/ Barbell
1:00 Quad Smash w/ Barbell
1:30 Couch Stretch
1:30 Double Chest Stretch
1:00 Seal Stretch
1:00 Childs Pose
Metcon
Metcon (Time)
Comp
2 Rounds for Time
40 Burpees
40 KB Step Ups (1KB)
40 Knees to Elbows
40 Russian KB Swings (70/55)
Sport
2 Rounds for Time
40 Burpees
40 KB Step Ups (1KB)
40 Knees AHAP (As High As Possible)
40 Russian KB Swings (55/35)
Fitness
2 Rounds for Time
40 Burpees
40 KB Step Ups (1KB)
40 Hanging Knee Raises
40 Russian KB Swings