12th State CrossFit – CrossFit
Mobility
2 Rounds
15 Banded Frog Rocks
5 Hip Airplanes
Into:
:30 Supinated Dead Hang
1:00 Lat Stetch on Rig
1:30 Couch Stretch
2:00 Banded Childs Pose
COMP/SPORT
Deadlift
E90s x 8
5,5,3,3,1,1,1,1
Fitness
Metcon (Weight)
EMOM 12
1) 10-15 Cal Machine
2) 12 Hip Banded KB RDL
3) 10 Prone Body Saws on Sliders
Metcon
Metcon (Time)
Comp
10 – 1
Deadlifts (225/155)
Burpee Pull Ups
Sport
10 – 1
Deadlifts (185/135)
Burpee Pull Ups
Fitness
10 – 1
Deadlifts (Weight of Choice)
Burpee Pull Ups