12th State CrossFit – CrossFit
Mobility
2 Rounds
5 Jefferson Curls
10 Pull Apart + Face Pull (On Rig)
Into:
2:00 Couch Stretch
1:00 Ragdoll
2:00 Straddle Stretch
1:00 Chest Stretch on Rig
1:00 Tricep Stretch on Rig
COMP/SPORT
Deadlift
12:00 To Find 3 Rep Max
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
10 Sandbag Deadlifts
100ft Sandbag Carry
10 Burpee Over Sandbag
1000m Bikerg
Metcon
Strict Diane (Time)
21-15-9
Deadlifts (225/155)
Strict Handstand Push Ups
Diane (Time)
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups
Fitness:
21-15-9
Deadlifts (Weight of Choice)
HSPU Scales