12th State CrossFit – CrossFit
Mobility
2 Rounds:
15 KB Pull Overs
10 Cat Cows
Into:
1:30 Banded Internal/External Hip Mob
1:00 Banded Ankle Mob.
1:30 Banded Lat Stretch
1:30 Couch Stretch
1:00 Seal Stretch
Metcon
Metcon (Time)
Comp
18 – 15 – 12 – 9 – 6 – 3-
Thrusters (125/85)
Burpees to Touch
200m Run
Sport
18 – 15 – 12 – 9 – 6 – 3 –
Thrusters (115/75)
Burpees to Touch
200m Run
Fitness
18 – 15 – 12 – 9 – 6 – 3 –
Thrusters
Brupees to Touch
200m Run
*Weight of Choice
Strength
Optional: Complete Before or After Class
Strict Press
5/5/3/3/3/1/1/1/1
Accumulate 45 Strict Pull Ups in As Many Sets as Needed