12th State CrossFit – CrossFit
Mobility
2 Rounds
10 KB Windmills
10 KB Pullovers on Bench
Into:
1:00 PVC Prayer Stretch on Bench
1:00 PVC External Rotation
2:00 Couch Stretch
2:00 Pigeon Stretch
COMP/SPORT
Push Press
Push Press + Strict Pull Up
E2MOM x 6
5 – 5 – 3 – 3 – 1 -1
*Build to a Heavy Single
* 3 – 5 Strict Pull Up Negatives Between Sets