12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Banded Frog Rocks
5 Hip Airplanes
Into:
:30 Supinated Dead Hang
1:00 Lat Stetch on Rig
1:30 Couch Stretch
2:00 Banded Childs Pose
COMP/SPORT
Deadlift (E90s x 8)
5,5
3,3
1,1,1,1
Fitness
Metcon (Weight)
EMOM 12
1. 10-15 Cal Machine
2. 14 DB Death March Steps
3. 20 Weighted Hollow Rocks (Weight Above Face)
Metcon
Metcon (Time)
Comp
For Time
9 – 15- 21
Calorie Machine
18 – 30 – 42
Russian KB Swings (70/55)
27 – 45 – 63
Sit Ups
Sport
For Time
9 – 15- 21
Calorie Machine
18 – 30 – 42
Russian KB Swings (55/35)
27 – 45 – 63
Sit Ups
Fitness
For Time
9 – 15- 21
Calorie Machine
18 – 30 – 42
Russian KB Swings
27 – 45 – 63
Sit Ups