12th State CrossFit – CrossFit
Mobility
2 Rounds
20 T-Spine Ext. Over Foam Roller
10 SL Glute Bridges w/ :2 Pause at Top
Into:
1:00 Forearm Smash
1:00 Quad Smash
2:00 Frog Stretch
2:00 Straddle Stretch
COMP/SPORT
Clean
EMOM 10
Min 1 and 2: 75% 1 RM
Min 3 and 4: 80% 1 RM
Min 5 and 6: 85% 1 RM
Min 7 and 8: 90% 1 RM
Min 9 and 10: 95% 1RM