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
EMOM 24 (AMRAP – Reps)
Comp
EMOM 24
1. 25 Sit Ups
2. 12 – 15 C2B Pull Ups
3. 15/12 Calorie Machine
4. 12 – 15 Handstand Push Ups
Sport
EMOM 24
1. 20 Sit Ups
2. 10 – 15 Pull Ups
3. 15/12 Calorie Machine
4. 8 – 10 Handstand Push Ups
Fitness
EMOM 24
1. 20 Sit Ups
2. 10 – 15 Pull Up Scales
3. 12/15 Calorie Machine
4. 8 – 10 Handstand Push Up Scales