12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Hip Air Planes (EL)
10 Plate Windmills (EA)
Into:
1:00 Cobra (Seal Position w/ Knees on Wall)
1:00 Prayer Stretch on Foam Roller
1:30 Upper Back Roll in OH Position
1:00 Calf Roll
Metcon
Metcon (Time)
Comp
2k Row
EMOM Alternating
Odd Minutes : 1 Power Clean (155/105)
Even Minutes : 30 Double Unders
* Start on Clean
Sport
2k Row
EMOM Alternating
Odd Minutes : 1 Power Clean (125/85)
Even Minutes : 20 Double Unders
* Start on Clean
Fitness
2k Row
EMOM Alternating
Odd Minutes : 1 Power Clean
Even Minutes : 40 Single Unders
* Start on Clean