12th State CrossFit – CrossFit
Mobility
2 Rounds
10 KB Halos
10 Elevated Heel SL Calf Raises
Into:
1:00 PVC Pipe External Shoulder Mob.
1:00 Chest Stretch on Rig
1:00 Calf Stretch on Rig
2:00 Couch Stretch
Metcon
0-16:00
Comp – Helena
Sport and Fitness – Retest Helen
16:00 – 24:00
Farmer Carry + Side Bend EMOM
Helena (Time)
3 Rounds for time of:
400m Run
12 Bar Muscle-Ups
21 Dumbbell Snatches (50#/35#)
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Fitness: Weight of Choice & Pull Up Scales
@16:00 (Weight)
@16 Min Mark
EMOM 8
150 Ft Heavy Suitcase Carry + Max Side Bends
* Alternate Arms Every Minute