12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Plate Halos (Ea. Direction)
15 T-Spine Ext. Over Foam Roller
20 Tib Raises
Into:
2:00 Frog Stretch
2:00 Happy Baby
1:30 Rhomboid Stretch on Rig
1:00 Scorpion Stretch
Metcon
26:00 Running Clock
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
12 Box Jump Overs
8 Toes to Bar
4 Devils Press
C: 50/35
S: 40/25
F: Weight of Choice, HKR
@ 14:00 Mark (Weight)
EMOM 12
1. 12 OH Tall Kneeling to Stand (6 EA)
2. 12 Prone Plank Body Saw
3. 14 Alternating Bent Over Row
(Alternate at Ribs : 7 Each Arm )
4. 24 DB Weighted Hollow Rock
* Hold DB or DBs OH for Hollow Rock