12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Plate Windmills
10 Prone Plate Lift Offs
5 Jefferson Curls
Into:
1:30 Banded Internal/External Hip Mob.
1:30 Banded Hamstring Mob.
1:00 Banded Samson Stretch
1:00 Banded Lat Stretch
1:00 Banded Internal Shoulder Mob.
Metcon
Above Average (Time)
For Time
30 Burpee
30 Thrusters
1k Row or 2K Bike
30 Thrusters
30 Burpees
C. 115/80
S. 95/65
F. 75/55
Strength
Optional: Complete Before or After Class
Strict Press (5/5/3/3/3/1/1/1)
Build to a Heavy Single
Then
Accumulate 40 Strict Pull Ups in As Many Sets as Needed