12th State CrossFit – CrossFit
Mobility
2 Rounds
5 Slow Jefferson Curls
10 Hip Airplanes
Into:
2:00 Banded Samson Stretch
1:00 Banded Frog Stretch
1:00 Banded Internal/External Hip Opener
1:00 Scorpion Stretch
Metcon (Weight)
Comp
E3MOM x 10
5 Deadlifts
10 Bar Facing Burpees
15/12 Cal Machine
* Climb to a heavy set of 5
Sport
E3MOM x 10
5 Deadlifts
10 Bar Facing Burpees
12/10 Cal Machine
* Climb to a heavy set of 5
Fitness
E3MOM x 10
5 Deadlifts
8 Bar Facing Burpees
10/8 Cal Machine
*Climb to a heavy set of 5