12th State CrossFit – CrossFit
Mobility
2 Rounds
12 Hand Supported Hip Airplanes
20 Hip 90-90s
10 Table Tops
Into:
2:00 Banded Internal/External Hip Mob.
1:30 Banded Samson Stretch
1:00 Banded Tricep Stretch (Low Anchor)
1:30 Double Chest Stretch
COMP/SPORT
Front Squat
15:00 To Build to a Max
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 16
1k/800m Bike
25 MB Cleans
50 Hollow Rocks
100 Jump Rope
150ft Backward Sled Drag
Metcon
Metcon (Time)
Comp
4 – 6 – 8 – 10 – 12
Power Cleans (135/95)
Burpee Box Jump Overs (24/20)
Sport
4 – 6 – 8 – 10 – 12
Power Cleans (115/75)
Burpee Box Jump Overs
Fitness
4 – 6 – 8 – 10 – 12
Power Cleans
Burpee Box Step Overs