12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Hip Airplanes
10 Lu Raises
Into:
1:00 Foam Roll Lat
1:00 Prayer Stretch on Roller
1:00 Foam Roll Calf
1:00 Down Dog Calf March
3:00 Legs up w/ Breath Focus
Metcon
For Quality (Weight)
Comp
For Quality
E6MOM x 4
100m Farmers Carry
20m HS Walk (60 ft)
3 Pull Overs
4 Sled Push Lengths
Sport
For Quality
E6MOM x 4
100m Farmers Carry
20m Forward Seal Walk
3 Pull Overs / Scales
4 Sled Push Lengths
Fitness
For Quality
E6MOM x 4
100m Farmers Carry
20m Backward Seal Walk
3 Pull Overs / Scales
4 Sled Push Lengths