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
Deadlift
E2MOM x 6
3 Deadlifts + 3 Broad Jumps
* Reset Hips Every Rep
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
15 KB Sumo Deadlift High Pulls
150ft Suitcase Carry
15 Leg Raises w/ KB Over Chest
15 Cal Standing Bikerg (Damper 10)
Metcon
Jackie Pro (Time)
For Time
1,000m Row
50 Thrusters (95/65)
30 Bar Muscle-Ups
Jackie (Time)
For time:
1,000-meter row
50 thrusters
30 pull-ups
Men: 45 lb.
Women: 35 lb.
Fitness : Pull Up Scales
Next Level
Metcon (AMRAP – Reps)
E3MOM x 10
1. 18 /15 Calorie Machine
10 Burpee Box Jump Overs