12th State CrossFit – CrossFit
Mobility
2 Rounds
15 T Spine Ext. Over Foam Roller
10 KB Halos (Ea. Direction)
Into:
1:30 Forearm Smash w/ BB
1:30 Flow Between Cat Cow
1:00 Prone Rhomboid Stretch
1:30 Lizard Stretch
Metcon
Metcon (AMRAP – Reps)
AMRAP 7
1 Farmers Carry
2 Devils Press
3 Pull Ups
2 Farmers Carry
4 Devils Press
6 Pull Ups
3/6/9
4/8/12
Rest 2 Minutes
@9 Min Mark
Work Back with 7 minute cap
Comp: (50/35)
Sport: (40/25)
Fitness: Weight of Choice,
Jumping Pull Ups
*Farmers Carry is 25 Ft Down and Back
*Farmers Carry increases by 1 Rep
*Devils Press increases by 2 Reps
*Pull Ups increase by 3 Reps
@17:00 Mark (4 Rounds for time)
E3MOM x 4
Bike Row or Run
500 Row
1k Bike
400 Run
Next Level
Metcon (AMRAP – Reps)
EMOM 35
1. 8 Shuttle Runs
2. 20 Slam Balls * On a Mat or Turf
3. 8 Shuttle Runs
4. 75ft Heavy Sled Push
5. Rest