12th State CrossFit – CrossFit
Mobility
2 Rounds
12 Bird Dogs
12 Dead Bugs
:30 Dead Hang from Rig (Supinated)
Into:
2:00 Banded Internal/External Hip Opener
1:00 Banded Samson Stretch
1:00 Banded Pigeon
1:00 Scorpion Stretch
Metcon
Metcon (3 Rounds for time)
Comp
EMOM 5
1. 18/15 Calorie Machine
2. 5 Sandbag Cleans
3. 10 Burpee to Touch
4. 15 Box Jump Overs
5. 15 – 20 Toes to Bar
For Time: *Record*
EMOM
For Time:* Record*
EMOM
For Time: *Record*
Courtesy of Coach Mitch
Sport
EMOM 5
1. 15/12 Calorie Machine
2. 5 Sandbag Cleans
3. 10 Burpee to Touch
4. 15 Box Jump Overs
5. 10 – 15 Toes to Bar
For Time *Record*
EMOM
For Time: * Record*
EMOM
For Time: *Record*
Courtesy of Coach Mitch
Fitness
EMOM 5
1. 12/10 Calorie Machine
2. 5 Sandbag Cleans
3. 10 Burpee to Touch
4. 15 Box Step Overs
5. 10 – 15 Hanging Knee Raises
For Time: *Record*
EMOM
For Time: *Record*
EMOM
For Time: *Record*
Courtesy of Coach Mitch