12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Hand Supported Hip Airplanes
20 Hand Supported Cossack Stretch
Into:
1:30 Banded Double Lat Stretch
1:00 Banded Internal Shoulder Mob.
1:00 Banded Pigeon Stretch
1:30 Banded Samson Stretch
Metcon
Metcon (AMRAP – Reps)
AMRAP 13
10 Ring Muscle Ups
20 OHS (135/95)
30 Bar Facing Burpees
Sport: Bar Muscle Ups, (115/75)
Fitness: Pull Ups or Pull Up Scales
OHS or Front Squats
Rest 5 Minutes
Metcon (Time)
@ 18 Minute Mark
For Time:
5 Rounds
10 DB Burpee Deadlifts
10 Toes to Bar
C. (50/35)
S. (40/25)
F. (DBs of Choice, Hanging Knee Raises)
10 Min Cap