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
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
8 Toes 2 Bar
8 Sumo Deadlift High Pull (75/55)
8 Lateral Burpee Over Bar
Rest 2
@ 14Min Mark
EMOM 12
1. Pendlay Row (12 Reps)
2. Barbell Windshield Wipers (12 Reps – 6 Each Way)
3. Banded Hamstring Curls (12 Reps)
4. Wall Sit Leg Extensions (8 EL)
C:95/65
F: Weight of Choice
*Record Rounds + Reps On The 12:00 AMRAP