12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Rounds:
10 Lu Raises
10 Pull Aparts w/ Band
10 Pass Throughs w/ Band
Then:
:90 Banded Lat Stretch (High Anchor)(EA)
:90 Double Chest Stretch
:90 Lizard Stretch (EL)
:60 Seal Stretch
:90 Calf Smash or Stretch
2:00 Feet on Wall
Metcon
30 Minute Running Clock
0 – 9
Ascending AMRAP
9 – 17
8 Min to Find
Heavy OHS Double
17 – 30
16.4/17.4
Metcon (AMRAP – Reps)
AMRAP 9:
Ascending
3 ohs
3 Lateral burpees
3 T2B
C/S. (95/65)
F. Banded OHS or Empty Bar, Hanging Knee Raises
Overhead Squat (Heavy Double )
8 Minutes to Build to a Heavy Double
F. Build to a Heavy Power Snatch
CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
F. Weight of Choice, Z- Press or HR Push Ups