12th State CrossFit – CrossFit
Mobility
2 Rounds
15 Band Pull Aparts
10 Lu Raises
Into:
1:00 Banded Lat Stretch
1:00 Banded Internal Shoulder Mob.
1:00 Pec Smash
1:00 Lat Roll
Metcon
Metcon (Time)
Comp
50/40 Calorie Row
40 Push Press (95/65)
30 Toes 2 Bar
20 Box Jumps
10 Burpee Bar Muscle Ups
20 Box Jumps
30 Toes 2 Bar
40 Push Press
50/40 Calorie Row
Sport
40/30 Calorie Row
40 Push Press (75/55)
20 Toes 2 Bar
20 Box Jumps
10 Burpee C2B Pull Ups
20 Box Jumps
20 Toes 2 Bar
40 Push Press
40/30 Calorie Row
Fitness
40/30 Calorie Row
40 Push Press
20 Hanging Knee Raises
20 Box Step Overs
10 Burpee Pull Ups
20 Box Step Overs
20 Hanging Knee Raises
40 Push Press
40/30 Cal Row