12th State CrossFit – CrossFit
Mobility
2 Rounds
16 Dead Bugs
20 Thoracic Ext. Over Foam Roller
Into:
1:30 Banded Internal Shoulder Mob.
1:30 Banded Tricep Stretch
1:30 Banded Internal/External Hip Opener
1:30 Banded Samson Stretch
COMP/SPORT
Deadlift (E2MOM X 6)
3 Banded Deadlifts
*Blue or Green Band
* Reset Hips at the Bottom
Fitness
Metcon (Weight)
EMOM 12
1. 12/10 Cal Machine
2. 12 KB Banded Sumo Deadlifts
3. 16 Renegade Rows
Metcon
Metcon (AMRAP – Rounds and Reps)
Comp
4 Minutes Work : 1 Min Rest x 3
5 Muscle Ups
10 DB Burpee Deadlifts (50/35)
15 Box Jump Overs
20 Sit Ups
Sport
4 Minutes Work : 1 Min Rest x 3
5 Bar Muscle Ups or 10 C2B Pull Ups
10 DB Burpee Deadlifts (40/25)
15 Box Jump Overs
20 Sit Ups
Fitness
4 Minutes Work : 1 Min Rest x 3
10 Pull Ups or Jumping Pull Ups
10 DB Burpee Deadlifts
15 Box Step Overs
20 Sit Ups