12th State CrossFit – CrossFit
Mobility
2 Rounds
16 Dead Bugs
20 Thoracic Ext. Over Foam Roller
Into:
1:30 Banded Internal Shoulder Mob.
1:30 Banded Tricep Stretch
1:30 Banded Internal/External Hip Opener
1:30 Banded Samson Stretch
COMP/SPORT
Deadlift
3 Banded Deadlifts
E2MOM x 6
* Reset the Hips Every Rep
*Building to a Heavy Triple
Fitness
Metcon (Weight)
EMOM 12:
1. 12/10 Cal Bike
2. 12 Banded Russian KB Swings
3. 20 Banded Low Row
Metcon
Metcon (AMRAP – Rounds)
Comp
4 Min Work: 1 Min Rest x 3
1 Round of Bar Muscle Up Cindy
1 Round of DT (155/105)
10 Burpee Box Jumps
Bar Muscle Up Cindy =
5 Bar Muscle Ups
10 Push Ups
15 Air Squats
Sport
4 Min Work: 1 Min Rest x 3
1 Round of C2B Cindy
1 Round of DT (135/95)
10 Burpee Box Jumps
C2B Cindy =
5 C2B Pull Ups
10 Push Ups
15 Air Squats
Fitness
4 Min Work: 1 Min Rest x 3
1 Round of Cindy
1 Round of DT
10 Burpee Box Step Ups
Cindy =
5 Pull Ups
10 Push Ups
15 Air Squats