12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Plate Halos
10 Plate Pull Overs (On Bench)
5 Hand Supported Hip Airplanes
Into:
1:00 Banded Lat stretch
1:00 Banded Internal Shoulder Mob.
2:00 Banded Frog Stretch
1:00 Banded Pigeon Pose
COMP/SPORT
Deadlift (E2MOM x 6)
3 Deficit Deadlifts
*Reset the Hips Each Rep
*Build to a Heavy Triple
Fitness
Metcon (Weight)
EMOM 12:
1. 12/10 Cal Bike
2.7 Single Arm KB Deadlift (EA)
3. 14 Gorilla Rows
Metcon
Metcon (Time)
Comp
For Time:
21-15-9-6-3-
Sumo Deadlift High Pull (95/65)
Toes to Bar
200m Run After Each Set
Sport
For Time:
15-12-9-6-3-
Sumo Deadlift High Pull (75/55)
Toes to Bar
200m Run After Each Set
Fitness
For Time:
15-12-9-6-3-
Sumo Deadlift High Pull
Hanging Knee Raises
200m Run After Each Set