12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Plate Halos
10 Weighted Ankle Rocks
10 Hip 90-90s
Into:
2:00 Couch Stretch
1:00 Down Dog Calf March
1:30 Lizard Pose
2:00 Happy Baby
2:00 Banded Lat Stretch
Metcon
Biscuit Booty (Time)
*Partition as Needed
100 Farmers Carry Walking Lunges
75 T2B
50 Double DB Front Rack Squats
25 Devils Press
C. (50/35)
S. (40/25)
F. Weight of Choice
Hanging Knee Raises
Strength
Optional: Complete Before or After Class
Back Squat (5/5/3/3/3/1/1/1/1)
Build to a Heavy Single