12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Open Books
10 Kneeling T-Spine Rotations
Into:
1:00 Foam Roll Quads
1:00 Foam Roll Glutes
1:00 Couch Stretch
1:00 Pigeon Stretch
1:00 Weighted Butterfly Stretch
COMP/SPORT
Deadlift
E2MOM x 6
3 Deadlifts + 3 Broad Jump + Box Jump
* Reset Hips Every Rep
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
10 Dead Stop Russian KB Swings
150ft Suitcase Carry (Switch @75ft)
10 Hand Release Push Ups
1000m Bike
Metcon
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
Next Level
Mark 35 (Time)
7 Rounds
5 Bench Press
5 Power Cleans
35 Double Unders
C: (225/155)
S: (155/105)
F: (Weight of Choice)