12th State CrossFit – CrossFit
Mobility
2 Rounds
15 Banded Face Pulls
15 Banded Straight Arm Pull Downs
Into:
2:00 Couch Stretch
2:00 Childs Pose
1:00 Bent Knee Calf Stretch
1:00 Sleeper Stretch
EMOM Metcon
Metcon (Weight)
EMOM 12
Min 1. 1 Turkish Get Up EA
Min 2. 15 KB Side Bends EA
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Comp
Heavy C2B Helen
3 Rounds
400m Run
21 KB Swings (70/55)
12 C2B Pull Ups
Sport
Helen
Fitness
3 Rounds
400m Run
21 KB Swings
12 Pull Ups or Pull Up Scales