12th State CrossFit – CrossFit
Mobility
2 Rounds
12 Prone Press Outs w/ PVC
15 Banded Straight Arm Pull Downs
Into:
1:00 External Shoulder Mob. w/ PVC
1:00 Lat Prayer Stretch w/ PVC
1:00 Sleeper Stretch
1:00 Double Chest Stretch on Rig
Capacity Test
Bike OR Row
10K C2 Bike (Time)
5k Row (Time)
Max Effort 5k Row