12th State CrossFit – CrossFit
Mobility
2 Rounds
15 SL Calf Raise off Plate
15 Band Pull Aparts
Into:
1:00 Double Chest Stretch on Rig
1:00 Tricep Stretch on Rig
1:00 Sleeper Stretch
1:00 Rhomboid Stretch
1:00 T-Spine Foam Roll
Metcon
0:00 – 15:00 (Time)
Comp
6 Rounds For Time:
15/12 Cal Row
4-6 Ring Muscle Ups
Sport
6 Rounds For Time:
15/12 Cal Row
4-6 Bar Muscle Ups
OR
8-12 C2B Pull Ups
Fitness
6 Rounds For Time:
12/10 Cal Row
8-12 Pull Up Scales
15:00 – 30:00 (Time)
Comp
6 Rounds For Time:
200m Run
6-12 Strict Handstand Push Ups
Sport
6 Rounds For Time:
200m Run
5-10 Handstand Push Ups
Fitness
6 Rounds For Time:
200m Run
5-10 Handstand Push Up Scales