12th State CrossFit – CrossFit
Mobility
2 Rounds:
10 Table Tops
10 Plate Windmills
Into:
2:00 Banded Childs Pose
1:30 Banded Samson Stretch
1:00 Banded Rhomboid Stretch
1:00 Banded Internal Shoulder Mob.
Metcon
Metcon (Time)
Comp
5 Rounds
25/20 Calorie Machine
15 Sumo Deadlift High Pulls (95/65)
10 Ring Dips
Rest 1 Min
Sport
5 Rounds
20/15 Calorie Machine
15 Sumo Deadlift High Pulls (75/55)
10 Ring Dips or Box Dips
Rest 1 Min
Fitness
5 Rounds
20/15 Calorie Machine
15 Sumo Deadlift High Pulls (65/45)
10 Box Dips
Rest 1 Min