12th State CrossFit – CrossFit
Mobility
2 Rounds
20 Hip 90-90s
10 Plate Windmills
Into:
1:00 Front Split
1:30 Happy Baby
1:30 Lizard Pose
1:30 Couch Stretch
Metcon
Metcon (Time)
For Time
1k Row
75 Double Unders
50 Toes 2 Bar
25 Devils Press (40/25)
@ 18 Min Mark
1. 1 DB Turkish Get Up Each Arm
2. 16 Single DB Lateral Lunge
* 8 Each Leg withDB in Hang Position
3. 16 Prone Plank Roll Ins on Rower
4. 16Split Stance DB Row
* 8 Each Arm
For both DB Row and DB Lateral Lunge
complete all reps on one side before switching.
C:(50/35)
F: 150 Singles
Hanging Knee Raises
Weight of Choice