12th State CrossFit – CrossFit
Mobility
2 Rounds
15 Tib Raises
12 SL Calf Raise (Lean into wall)
10 Hand Supported Cossack Squats
Into:
1:30 Forearm Smash w/ Barbell
1:00 Quad Smash w/ Barbell
2:00 Couch Stretch
1:00 Lizard Pose
Metcon (6 Rounds for time)
Athletes remember to wear long socks/leg protection for rope climbs!
Comp
E5MOM x 6 Alt
1. 400m Run
20 Sit Ups
3 Rope Climbs
2. 300 Ft Backward Sled Drag
150 Ft Heavy Farmers Carry
75 Ft Seal Walk
Sport:
E5MOM x 6 Alt
1.400m Run
20 Sit Ups
2 Rope Climbs
2. 300 Ft Backward Sled Drag
150 Ft Heavy Farmers Carry
75 Ft Seal Walk
Fitness
E5MOM x 6 Alt
1. 400m Run
20 Sit Ups
2 Rope Climbs Scales
2. 300 Ft Backward Sled Drag
150 Ft Heavy Farmers Carry
75 Ft Seal Walk