12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Hand Supported Hip Airplanes
10 KB Pull Overs on Bench
Into:
1:00 Foam Roll Thoracic Spine
1:00 Kneeling Banded Lat Stretch
1:00 Banded Rhomboid Stretch
1:00 Bicep Stretch on Wall
COMP/SPORT
Deadlift
E2MOM x 6
3 Deadlifts
Climb to a Heavy Triple
* 3 Banded Kneeling Assisted Jumps
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
15/12 Cal Bike
12 Double KB Russian Swing
6 Turkish Sit Ups Right Arm
6 SA Z-Press Right Arm
6 Turkish Sit Ups Left Arm
6 SA Z-Press Left Arm
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Comp
21-15-9
Thrusters 95#/65#
C2B
Fitness
21-15-9
Thrusters (Weight of Choice)
Pull Up Scales
Next Level
Metcon (Time)
5 Rounds
500m Row
15 Bench Press (135/95)
* Courtesy of Mainsite