12th State CrossFit – CrossFit
Mobility
2 Rounds
15 T Spine Ext. Over Foam Roller
20 Hip 90-90s
Into:
1:00 Banded Internal Shoulder Mob.
1:00 Banded Lat Stretch
1:00 Banded Samson Stretch
1:00 Banded Internal/External Hip Mob.
Metcon
Metcon (Time)
Comp
For Time
1- 2 – 3- 4- 5
Wall Walks
5- 10 – 15- 20 – 25
Russian KB Swings (70/55)
into
25 – 20 – 15 – 10 – 5
Calorie Machine
10 – 8 – 6 – 4 – 2
Bar Muscle Ups
Sport
Metcon
For Time
1- 2- 3- 4- 5
Wall Walks
5 – 10 – 15- 20 – 25
Russian KB Swings (55/35)
into
25 – 20 – 15 – 10 – 5
Calorie Machine
15 – 10 – 5 – 5 – 5
C2B Pull Ups
Fitness
Metcon
For Time
1- 2- 3- 4- 5
Inch Worm + Push Up
5 – 10 – 15- 20 – 25
Russian KB Swings
into
25 – 20 – 15 – 10 – 5
Calorie Machine
15 – 10 – 5 – 5 – 5
Pull Ups or Jumping Pull Ups
@18:00 Mark (Weight)
EMOM 12:
1. 1 Turkish Get Up Each Arm
2. 150 ft Suitcase Carry (Right Arm)
3. 150 ft Suitcase Carry (Left Arm)
4. 15 KB Side Bends Each Arm