12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Lu Raises + 8 Ys + 6 Row W Press
10 Hip 90-90s Into Pigeon Extension
Into:
1:30 T Spine Ext. Over Foam Roller
:30 Dead Hang
1:00 Banded Samson Stretch
:30 Supinated Dead Hang
1:00 Banded Hamstring Mob.
2:00 Double Banded Lat Stretch
1:00 Banded Internal Shoulder Mob.
COMP/SPORT
Thruster
12:00 to Find 1 Rep Max Thruster
Rest 2:00
Fitness
Metcon (Weight)
AMRAP 12
150 Ft Backward Sled Drag
5 DB Man Makers
300/250m Row
30 Hollow Rocks
Rest 2:00
Metcon
Metcon (4 Rounds for reps)
@14:00
EMOM 20
1. 10 Thrusters @45 – 50 %
2. Gymnastic Movement of Choice
3. 12 Lateral Barbell Burpees
4. Max Cal Machine
5. Rest
Comp: 15 Lateral Barbell Burpees
Fitness: 10 Lateral Barbell Burpees
Gymnastic Choices
10-15 TTB/Pull Ups/C2B
4-8 Bar Muscle Ups
3-6 Muscle Ups