12th State CrossFit – CrossFit
Mobility
2 Rounds
15 Ankle Rocks w/ KB
10 Pull Overs w/ KB
10 Halos w/ KB
Into:
1:00 Weighted V Sit
1:00 Figure 4 on Wall
1:00 Couch Stretch
1:00 Lat Stretch on Rig
COMP/SPORT
Back Squat (12:00 To Find Max Double)
Fitness
Metcon (Weight)
E4MOM x 3
10 Double KB Kneeling to Stand (5 EL)
15 Double KB Russian Swing
10 Jumping Lunges (EL)
150 ft. Heavy Sled Push
Metcon
Metcon (Time)
Comp
800m Run
60 Air Squats
40 Box Jumps (24/20)
20 Ring Muscle Ups
Sport
800m Run
60 Air Squats
40 Box Jumps
20 C2B or 10 Bar Muscle Ups
Fitness
800m Run
60 Air Squats
40 Box Step Ups
20 Pull Ups / Jumping or Ring Rows