12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Lu Raises
15 Face Pulls
Into:
1:00 Banded Internal Soulder Mob.
1:00 Kneeling Banded Lat Stretch
1:00 Double Chest Stretch on Rig
1:00 Triciep Stretch on Rig
COMP/SPORT
Metcon (AMRAP – Reps)
Comp
EMOM 10
20-40ft Handstand Walk
*20ft = 1 Rep
Sport
EMOM 10
4-6 HSPU, Strict HSPU or Box HSPU
Fitness
Metcon (Time)
Buy In: 1000m/800m Bike
30-20-10
Russian Twist w/ DB
Alt. Arm DB Z-Press (Alt at Top)
Seated Band Row
Cash Out: 1000m/800m Bike
Metcon
Metcon (4 Rounds for time)
Comp
E4MOM x 4
200m Run
5 Bar Muscle Ups
15 DB Push Press (50/35)
60 Double Unders
Sport
E4MOM x 4
200m Run
3 Bar Muscle Ups or 6 C2B Pull Ups
15 DB Push Press (40/25)
45 Double Unders
Fitness
E4MOM x 4
200m Run
6 Pull Ups or Pull Up Scales
15 DB Push Press
90 Single Unders
*Recording Time On Each Round