12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Plate Halos (Ea. Direction)
15 T-Spine Ext. Over Foam Roller
20 Tib Raises
Into:
2:00 Frog Stretch
2:00 Happy Baby
1:30 Rhomboid Stretch on Rig
1:00 Scorpion Stretch
Metcon (AMRAP – Rounds and Reps)
Metcon
AMRAP 12
14/12 Calorie Row
10 KB SA OH Walking Lunges (RA) (44/25)
20 Sit Ups
10 KB SA OH Walking Lunges (LA)
C. 16/14Calories, (55/35)
F. 12/10 Calories, (Kb or DB of Choice)
Rest 2
@ 14 Min Mark
EMOM 12
1. 8 Gorilla Rows (EA)
2. 4 KB Hip to Halos (Each Way)
3. 8 KB or DB Single Leg RDL (EL)
4. 16 KB or DB Side Bends (Each Side)