12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Lu Raises + 8 Ys + 6 Row W Press
10 Hand Supported Hip Airplanes
10 Dead Bugs(:2 Pause Each Rep)
Into:
2:00 Banded Internal/External Hip Opener
2:00 Banded Samson Stretch
1:00 Banded Ankle Mob
1:30 Banded Lat Stretch
COMP/SPORT
20:00 to Find 1RM Deadlift and Bench
Deadlift (Max Out)
Bench Press (Max Out)
Fitness
Metcon (4 Rounds for reps)
E2MOM x 8 Alt
1. 20/15 Cal Bike + Max Floor Press
2. 20/15 Cal Row + Max Burpee DB Deadlift
Metcon
Metcon (3 Rounds for time)
Comp
E3MOM x 3
20 Pistols
10 Strict HSPU
5 Deadlifts (315/225)
Sport
E3MOM x 3
20 Pistols or Pistol Scales
10 HSPU
5 Deadlifts (255/175)
Fitness
E3MOM x 3
30 Pistol Scales
15 Z-Press
5 Deadlifts