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 (Max Out Day)
Build to a Max Triple
* Reset Between Reps
Fitness
Metcon (Weight)
EMOM 12:
1. 12/10 Cal Bike
2. 12 Double KB Deadlifts
3. 20 Alt Banded Lat Pull Down
* Alternate at the Bottom
Metcon
Metcon (AMRAP – Rounds and Reps)
Comp
4 Min Work: 1 Min Rest x 3
9 Power Cleans (155/105)
15 C2B Pull Ups
21 Wall Balls (All to 10′)
Sport
4 Min Work: 1 Min Rest x 3
9 Power Cleans (115/80)
15 Pull Ups
21 Wall Balls
Fitness
4 Min Work: 1 Min Rest x 3
9 Power Cleans
15 Jumping Pull Ups or Ring Rows
21 Wall Balls