12th State CrossFit – CrossFit
Mobility
2 Rounds
10 SL Calf Raise
15 Tib Raises
20 Plate Halos
Into:
2:00 Forearm Smash w/ BB
2:00 Quad Smash w/ BB
1:30 Couch Stretch
1:00 Frog Stretch
1:00 Happy Baby
Metcon
30:00 Running Clock
Metcon (Time)
For Time:
Buy In: 800m Run
Into
4 Rounds
15 DB Step Ups
15 Pull Ups
30 Sit Ups
C:50/35, C2B Pull Ups
S:40/25
F:Weight of Choice / Ring Row
@18:00 Mark (Weight)
EMOM 12
1. 8 DB Half Kneeling Strict Press (Each Arm)
2. 16 Seated Leg Raise Over DB
3. 20 Banded Tate Press from Floor
4. 5 DB Windmill (Each Arm)