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
30:00 Running Clock
Metcon (Time)
0:00-18:00
For Time:
120 Sit Ups
80 Wall Balls
40 Cal Row
20 Bar Muscle Ups or 40 C2B Pull Ups
C. 20 Ring Muscle Ups
F. 40 Pull Ups or 40 Ring Rows
Metcon (Weight)
@18:00 Mark
1. 60ft Seal Walk: 30 Forward/ 30 Backward
2. 12 Hamstring Curl on Rower
3. 30 – 45s MB Bar Hang (Ball Between Feet)
4. 15 MB Hanging Knee Raises