12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Plate Halos
10 Ts + 8 Ys + 6 Row W Press
Into:
1:00 Wall Hinge
1:00 Chest Stretch on Wall
1:00 Sleeper Stretch
1:00 PVC Pipe External Shoulder Rotation
Metcon
2:00 Rest Between AMRAPS
Metcon (AMRAP – Reps)
Comp
AMRAP 10
6-8 Bar Muscle Ups
200m Run
Sport
AMRAP 10
8-12 C2B
200m Run
Fitness
AMRAP 10
6-8 Pull Up Scales
200m Run
*100m = 1 Rep
Metcon (AMRAP – Reps)
Comp
20-40ft Handstand Walk
15-12 Calorie Bike
Sport
5-10 HSPU
12 – 10 Calorie Bike
Fitness
5-10 Box HSPU or Z-Press
12 – 10 Calorie Bike