12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Windmills
15 Pull Overs on Bench
Into:
1:00 Chest Stretch on Rig
1:00 Sleeper Stretch
1:00 Pec Smash w/ Ball
1:00 Prayer Stretch on Box
Metcon
2:00 Rest Between AMRAPS
Metcon (AMRAP – Reps)
Comp
AMRAP 10
10-15 C2B
15/12 Cal Bike
Sport
AMRAP 10
8 – 12 Pull Ups
12/10 Calorie Bike
Fitness
AMRAP 10
8 – 12 Pull Up Scales
12/10 Calorie Bike
Metcon (AMRAP – Reps)
Comp
AMRAP 10
5 – 10 Strict HSPU
15/12 Calorie Row
Sport
AMRAP 10
5 – 10 HSPU
12/10 Calorie Row
Fitness
AMRAP 10
5 – 10 Box HSPU or Z- Press
12/10 Calorie Row