12th State CrossFit – CrossFit
Mobility
2 Rounds
10 KB Pull Overs
15 Banded Face Pulls
Into:
1:00 Frog Stretch
1:00 Frog Rocks
2:00 Lizard Pose
1:00 Cat Cows
2:00 Straddle Stretch
Metcon
Metcon (Time)
Comp
4 Rounds
4 Rounds of Holleyman
1 Round of Shiltz
Rest 1 Minute
Holleyman =
5 Wall Balls
3 HSPU
1 Power Clean (225/155)
Shilitz =
400m Run
4 Ring Muscle Ups
40 Double Unders
Sport
4 Rounds
4 Rounds of Holleyman
1 Round of Shiltz
Rest 1 Minute
Holleyman =
5 Wall Balls
3 HSPU
1 Power Clean (165/115)
Shilitz =
400m Run
4 Bar Muscle Ups or 8 C2B Pull Ups
40 Double Unders
Fitness
4 Rounds
4 Rounds of Holleyman
1 Round of Shiltz
Rest 1 Minute
Holleyman =
5 Wall Balls
3 Z Press or Box HSPU
1 Power Clean
Shilitz =
400m Run
8 Pull Up Scales
80 Single Unders