12th State CrossFit – CrossFit
Mobility
2 Rounds
16 Hip 90-90s
8 Weighted Prone Swimmers
Into:
1:00 Banded Double Lat Stretch
1:00 Banded Internal Shoulder Mob.
1:00 Banded Pigeon
1:00 Banded Frog
2:00 Legs on Wall
COMP/SPORT
Deadlift
E90s x 8
5,5,3,3,1,1,1,1
Fitness
Metcon (Weight)
EMOM 12
10-15 Cal Machine
10 Deadstop Russian KB Swings
20 Banded Dead Bugs
Metcon
Metcon (Time)
Comp
4 Rounds
3 Wall Walks
6 Sandbag Cleans
12 Toes to Bar
24 Wall Balls (20/14)
Sport
4 Rounds
3 Wall Walks
6 Sandbag Cleans
12 Toes to Bar
18 Wall Balls (16/12)
Fitness
4 Rounds
3 Inch Worm + Push Up
6 Sandbag Cleans
12 Hanging Knee Raises
15 Wall Balls
* All sandbag cleans are at weight of choice