12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Lu Raise
15 Banded Face Pulls
Into:
1:00 Wall Hinge
1:00 External Shoulder Mob. w/ PVC Pipe
1:00 Lat Smash
1:00 T-Spine Ext. Over Foam Roller
COMP/SPORT
Choose One Gymnastic Bench Mark
30 Muscle-Ups (Time)
30 muscle-ups for time
30 Bar Muscle Ups (Time)
50 C2B Pull Ups (Time)
50 Pull Ups (Time)
50 Strict HSPU (Time)
50 Kipping HSPU (Time)
300ft Handstand Walk (Time)
Fitness
Metcon (Time)
20 Calorie Bike
30 Gorilla Row
40ft Backwards Seal Walk
40 Slam Balls
40ft Backwards Seal Walk
30 Gorilla Row
20 Calorie Bike
Metcon
Metcon (3 Rounds for time)
Comp
E5MOM x 3
17/14 Calorie Row
7 Heavy Double KB Hang Clean and Jerks
7 Bar Muscle Ups
14 Lateral Burpees Over the Rower
Sport
E5MOM x 3
15/12 Calorie Row
6 Heavy Double KB of DB Hang Clean and Jerks
6 Burpee Pull Ups
12 Lateral Burpees Over the Rower
Fitness
E5MOM x 3
12/10 Calorie Row
6 Heavy Double KB or DB Hang Clean and Jerks
6 Burpee Jumping Pull Ups
12 Lateral Burpees Over the Rower
*Recording Time Each Round
*Comment KB or DB Weight