12th State CrossFit – CrossFit
Mobility
2 Rounds
10 KB Pull Overs
5 Weighted Prone Swimmers
Into:
1:00 Double Chest Stretch on Rig
1:00 Lat Stretch on Rig
2:00 Couch Stretch
2:00 Frog Stretch
Metcon
Metcon (Weight)
Comp
For Quality
E5MOM x 4
10 DB Bench Press AHAP
20 Renegade Rows
300ft Sandbag Carry
40 Crossover Singles
Sport
For Quality
E5MOM x 4
10 DB Bench Press AHAP
20 Renegade Rows
300ft Sandbag Carry
40 Crossover Singles
Fitness
For Quality
E5MOM x 4
10 DB Bench Press AHAP
20 Renegade Rows
300ft Sandbag Carry
80 Single Unders
*Record DB Bench Weight
*Comment Sandbag Weight