12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Halos in Lunge Position (Each Direction)
10 KB Pull Overs
Into:
2:00 Banded Samson Stretch
1:00 Banded Hamstring Mob.
1:00 Banded Pigeon
1:00 Banded Lat Stretch
2:00 Double Chest Opener on Rig
Metcon
Metcon (Time)
Comp
21 – 15 – 9
Front Squats (135/95)
Ring Dips
42 – 30 – 18
Calorie Machine
Sport
21 – 15 – 9
Front Squats (115/75)
Ring or Box Dips
42 – 30 – 18
Calorie Machine
Fitness
21 – 15 – 9
Front Squats
Box Dips
42 – 30 – 18
Calorie Machine