12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Lu Raises
15 Straight Arm Pull Downs
15 Face Pulls
Into:
1:00 Banded Lat Stretch
1:00 Banded Rhomboid Stretch
1:00 Banded Internal Shoulder Mob.
1:00 Double Chest Stretch on Rig
Metcon
Metcon (Time)
Comp
10 Rounds for Time
200m Run
4 Bar Muscle Ups
2 Snatches
Round 1/2 @ 60%, 3/4 @ 65%, 5/6@ 70%, 7/8 @ 75%, 9/10 @ 80%
Sport
10 Rounds for Time
200m Run
6 C2B Pull Ups
2 Snatches
Round 1/2 @ 60%, 3/4 @ 65%, 5/6@ 70%, 7/8 @ 75%, 9/10 @ 80%
Fitness
10 Rounds for Time
200m Run
6 Pull Up Scales
2 Snatches
* Increase weight every two rounds