12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Ts + 8 Ys + 6 Row W Press
10 Prayer Rocks
Into:
1:00 Foam Roll Lat
1:00 T-Spine Ext. Over Foam Roller
2:00 Banded Tricep Stretch
2:00 Banded Rhomboid Stretch
Metcon
Metcon (Weight)
For Quality
6 Sets (Alternate Arms After 200m Run)
1 Turkish Get Up
50 Ft OH Carry
5 KB Snatches
10 OH Walking Lunges
15 KB Side Bends
200m Run
* Goal is to not put the KB Down