12th State CrossFit – CrossFit
Mobility
2 Rounds
12 Hand Supported Cossack Squats
12 Hip 90-90s
12 Banded Pull Aparts
Into:
1:30 Banded Double Lat Stretch
1:30 Banded Internal Shoulder Mob.
1:30 Banded Internal/External Hip Mob.
1:30 Banded Samson Stretch
Metcon
30:00 Running Clock
0-18:00 (Time)
For Time
Partition As Needed
60 C2B Pull Ups
80 Calorie Row
120 Wall Balls
@ 18 Min Mark
EMOM 12
1. 40s Face Up Chinese Plank
2. 6 Turkish Sit Ups Each Arm
3. 20 Banded Face Pulls
4. 4 KB Windmill Each Arm
C. 40 Bar Muscle Ups
F. 60 Pull Ups or Ring Rows