12th State CrossFit – CrossFit
Mobility
2 Rounds
12 Hip 90-90s
:30 Tib Raise
Into:
1:30 Banded Hip Internal/External Opener
1:00 Samson Stretch
1:00 Banded Pigeon
2:00 Banded Frog Stretch
Metcon
0:00-9:00 (AMRAP – Reps)
In 9:00
1 Mile Run
Into:
Max Back Squats @ 70% of 1RM (From Rack)
Fitness: 1200m Run & Weight of Choice
Rest 5:00
@14:00 (Time)
Comp
3 Rounds for Time
15/12 Calorie Machine
10 Back Squats (205/145) (From Floor)
5 Pull Overs
Courtesy of Coach Shelby
Sport
3 Rounds for Time
15/12 Calorie Machine
10 Back Squats (145/100) (From Floor)
3 Pull Overs
Courtesy of Coach Shelby
Fitness
3 Rounds for Time
15/12 Calorie Machine
10 Back Squats (Weight of Choice) (From Floor)
3 Pull Overs or Pull Over Scales
Courtesy of Coach Shelby