12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Plate Windmills
20 Hand Supported Cossack Squats
:30 AMRAP Tib Raises
Into:
1:00 Straight Knee Calf Stretch
1:00 Bent Knee Calf Stretch
1:30 Couch Stretch
1:00 Sleeper Stretch
1:00 Prone Rhomboid Stretch
Metcon
Metcon (AMRAP – Reps)
17:00 Running Clock
7 MinOut -3 MinRest – Work Back
2 DB Box Step Up
2 HSPU
30 Double Unders
4/4/30
6/6/30
8/8/30
C:50/35
S:40/25
F: 60 Singles, Z Press/Box HSPU
Metcon (4 Rounds for time)
@ 18 Min Mark
E3MOM x 4
Bike Row or Run
500 Row
1k Bike
400 Run
Next Level
Metcon (AMRAP – Reps)
EMOM 25
Min 1.24 DB Hang Snatch
Min 2.12/10 Cal Echo Bike
Min 3. 10 -12 Ring Dips
Min 4. 12/10 Cal Echo Bike
Min 5. Rest