12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Supermans
10 Weighted Dead Bugs
10 Supinated Band Pull Aparts
Into:
1:30 Banded Internal/External Hip Opener
1:00 Banded Hamstring Stretch
1:00 Banded Double Lat Stretch
1:00 Double Chest Stretch on Rig
COMP/SPORT
Deadlift (12:00 to Find Max)
Fitness
Metcon (Weight)
EMOM 12
1) 10-15 Cal Machine
2) 10 Sandbag Bear Hug Good Mornings
3) 10-15 Strict Hanging Knee Raises
Metcon
Diane (Time)
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups
Comp
Strict Diane
Sport
Diane
Fitness
21 – 15 – 9
Deadlifts
Box HSPU or Z-Press