12th State CrossFit – CrossFit
Mobility
2 Rounds
15 T-Spine Ext. Over Foam Roller
15 Wall Hinges
Into:
1:00 Sink Stretch
2:00 Double Chest Stretch
1:00 Kneeling Banded SA Lat Stretch
1:00 Banded Tricep Stretch (Low Anchor)
COMP/SPORT
Metcon (AMRAP – Reps)
Comp
EMOM 10
8 – 10 Dips
Sport
EMOM 10
6 – 8 Dips
Fitness
Metcon (Time)
For Time:
30/25 Cal Bike
30 Hollow Rocks
15 DB Bench Press
30 Banded Face Pulls
15 DB Bench Press
30 Hollow Rocks
30/25 Cal Bike
Metcon
Metcon (3 Rounds for time)
Comp
E5MOM x 3
20 C2B Pull Ups
20 Burpee Box Jumps overs
400m Run
Sport
E5MOM x 3
15 C2B Pull Ups
15 Burpee Box Jumps overs
400m Run
Fitness
E5MOM x 3
15 Pull Ups or Pull Up Scales
10 Burpee Box Step Overs
400m Run
*Recording Each Round Individually
Next Level
Metcon (Distance)
Bike, Ski or Row
15 Minutes for Meters
* Breathe through the nose only