12th State CrossFit – CrossFit
Mobility
2 Rounds
:30 Supinated Dead Hang
15 Supinated Band Pull Aparts
Into:
1:00 T-Spine Ext Over Roller
1:00 Prayer Stretch on Bench or Box
1:00 Double Chest Stretch on Rig
1:00 Banded Lat Stretch
Metcon
0:00 – 5:00 (Time)
1k Row or 2k Bike
5:00 – 15:00 (AMRAP – Reps)
Comp
EMOM 10
10 Push Press + 10 Pull Ups (95/65)
Sport
EMOM 10
7 Push Press + 7 Pull Ups (75/55)
Fitness
EMOM 10
5 Push Press + 5 Pull Ups
15:00 – 20:00 (Time)
1k Row or 2k Bike