12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Hip Airplanes
10 KB Pull Overs
Into:
2:00 Banded Internal/External Hip Opener
1:00 Banded Hamstring Mob.
1:00 Banded Frog Stretch
1:00 Forearm Smash
1:00 Wrist Stretch
Metcon
Metcon (Weight)
Comp and Sport
For Quality
E5MOM x 4
10 KB Box Step Overs (2 KBs)
20 KB Gorilla Rows
30 Toes to Rings
40 Crossover Singles
Fitness
For Quality
E5MOM x 4
10 KB Box Step Overs (2 KBs)
20 KB Gorilla Rows
30 Hanging Knee Raise/Toe to Hip
40 Crossover Singles or Single Unders