12th State CrossFit – CrossFit
Mobility
2 Rounds
5 Weighted Standing Swimmers
10 Pull Apart + Face Pull (On Rig)
Into:
1:00 Bicep Stretch on Wall
1:00 Lat Stretch on Rig
1:00 Sleeper Stretch
1:00 Chest Stretch on Rig
Metcon
Metcon (Time)
0:00 – 15:00
Comp
6 Rounds For Time
200m Run
3 Rope Climbs
Sport
6 Rounds For Time
2 Rope Climbs
200m Run
Fitness
6 Rounds For Time
2 Rope Climb Scales
200m Run
Metcon (Time)
15:00 – 30:00
Comp
6 Rounds For Time
15/12 Cal Bike
10 Ring Dips
Sport and Fitness
6 Rounds For Time
8 Ring or Box Dips
12/10 Cal Bike