12th State CrossFit – CrossFit
Mobility
2 Rounds
15 KB Pull Overs on Bench
5 Jefferson Curls (Light)
Into:
1:30 Banded Internal Shoulder Mob.
1:30 Banded Lat Stretch
1:30 Banded Tricep Stretch (Low Rig Attachment)
1:30 Banded Pigeon Pose
1:30 Banded Samson Stretch
COMP/SPORT
Sumo Deadlift (3 reps E2MOM x 6)
*Climb to Heavy Triple
*Reset Hips Each Rep
Fitness
Metcon (Weight)
EMOM 12:
1. 12/10 Cal Bike
2 .12 Seated DB Good Morning
3. 16 Alt DB Row
* Alternate at the top of the movement
* Use 2 DBs For Both DB Movements
Metcon
Sand Trap (3 Rounds for time)
0 – 7
21- 15- 9
Deadlift
Box Jump Over
7 – 14
1 K Row for Time
14 – 21
21 – 15 – 9
Power Clean
Lateral Barbell Burpee
C. 225/155, 135/95
S. 185/ 135, 115/75
F. 155/105, 95/65