12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Open Books
10 Kneeling T-Spine Rotations
Into:
1:00 Foam Roll Quads
1:00 Foam Roll Glutes
1:00 Couch Stretch
1:00 Pigeon Stretch
1:00 Weighted Butterfly Stretch
COMP/SPORT
Deadlift
E2MOM x 6
3 Deadlifts @ 75% 1 RM
+ 3 KB Weighted Jumps
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 (+2 / Round)
8 Slamballs
8 Hanging Knee Raises
8 Push Ups
8 Cal Bike
Metcon
Angry Annie (Time)
Angry Annie
50,40,30,20,10
Double Unders
Sit Ups
5,4,3,2,1
Cleans (245/165)
Sport: 185/125
Fitness: 135/95