12th State CrossFit – CrossFit
Mobility
2 Rounds
5 Slow Jefferson Curls (Light)
10 T-Spine Ext. Over Foam Roller
Into:
1:30 Banded Double Lat Stretch
1:00 Banded Internal Shoulder Mob.
1:30 Banded Samson Stretch
1:30 Banded Internal/External Hip Mob.
Metcon
Metcon (AMRAP – Reps)
29:00 Running Clock
Ascending AMRAP 7
5 Sumo Deadlift High Pull (75/55)
5 Burpees to Touch
5 Box Jump Overs
10/10/10
15/15/15
Rest 2 Minutes
@ 9 Min Mark Work Back
7 Min Cap
C: (95/65) (24/20)
F: Weight of Choice / Box Step Overs
Metcon (4 Rounds for time)
@ 17 Min Mark
E3MOM x 4
Bike Row or Run
500 Row
1k Bike
400 Run
Next Level
Metcon (AMRAP – Reps)
EMOM 30
1. 10 – 15 Cal Machine
2. 15 – 20 GHD Sit Ups
3. 10 – 15 Cal Machine
4. 3 – 6 Muscle Ups
5. Rest
* Choose different machines for 1 and 3
* If you did GHD sit ups yesterday do abmat sit ups today