12th State CrossFit – CrossFit
Mobility
2 Rounds
16 Seated Banded Alt. Vertical Pull Downs (High Anchor)
5 6 Way Shoulder Raise
Into:
1:00 Banded Lat Stretch
1:00 Sink Stretch
1:00 Scorpion Stretch
2:00 Double Chest Stretch on Rig
COMP/SPORT
Shoulder to Overhead Complex (Weight)
E2MOM x 5
2 Push Press + 2 Push Jerks + 2 Split Jerks
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 5 Rest 1 AMRAP 5
500m Bike
Into
8 SA KB S2OH (EA)
16 KB Plank Pull Throughs
32 Jump Rope
Metcon
*Post Score Under Both Surf Life Workouts If This Is A Repeat For You
Surf Life V2 (Time)
The Surf Life V2
3 Rounds For Time
500m Row
12 Hang Clean and Jerks
21 Burpees
C: 115/80
S: 95/65
F: Weight of Choice
Surf Life (Time)
The Surf Life
3 Rounds for Time
500 M Row
12 Hang Clean and Jerks
21 Burpees
C. 95/65
S. 75/55
F. 65/45
At Home 400 M Run or 90 Jumping Jacks, DB Hang Clean and Jerks (6 Each Arm)