12th State CrossFit – CrossFit
Mobility
2:00 Straddle Stretch
1:00 Seated Quad Stretch
1:00 Hip 90-90s
1:00 Sleeper Stretch
1:00 Scorpion Stretch
2:00 Couch Stretch
2:00 Chest Stretch on Rig
Two Part Labor Day Workout
5:00 Rest Between Workouts
Laura (AMRAP – Rounds)
With a partner, complete as many rounds as possible in 21 minutes of:
30-cal. row
20 burpees over the rower
10 power cleans
♀ 105 lb. ♂ 155 lb.
To learn more about Laura click here
Sport: 135/85
Fitness: Weight of Choice
Jag 28 (Time)
Run 800 meters
28 Kettlebell swings, 70#
28 Strict Pull-ups
28 Kettlebell clean and jerk, 70# each arm
28 Strict Pull-ups
Run 800 meters
In honor of U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, AL died on September 29, 2010
To learn more about Jag 28 click here
Sport: 55/35 & Strict Pull Up
Scales
Fitness: Weight of Choice & Pull Up Scales