12th State CrossFit – CrossFit
Mobility
2 Rounds
25 Tib Raises
10 Hand Supported Hip Airplanes
Into:
1:00 Straight Leg Calf Stretch
1:00 Bent Knee Calf Stretch
1:00 Boot Strappers
1:00 Hand Supported Cossack Squats
Metcon
EMOM Metcon (AMRAP – Reps)
Comp
EMOM 24
1. 200m Run
2. 15 – 20 Toes to Bar
3. 150ft Sled Push
4. 15 Push Ups
Sport
EMOM 24
1. 200m Run
2. 10 – 15 Toes to Bar
3. 150ft Sled Push
4. 10 – 15 Push Ups
Fitness
EMOM 24
1. 200m Run
2. 10 – 15 Hanging Knee Raises
3. 150ft Sled Push
4. 10 – 15 Push Ups or Push Up Scales