12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Rounds
10 Lu Raise + 8 Ys + 6 Row W Press
15 T-Spine Ext. On Foam Roller
Into:
1:30 Hand Supported Cossack Stretch
1:30 Hip 90-90s
2:00 Couch Stretch (EL)
1:30 Standing Banded Lat Stretch (EA)
COMP/SPORT
Snatch (8 Min to build to Heavy Snatch )
Rest 2 Minutes
Metcon (4 Rounds for reps)
@ 10 Minute Mark
AMRAP 2
Squat Snatch @ 80%
Rest 3
AMRAP 2
Squat Snatch @ 70%
Rest 2
AMRAP 1
Squat Snatch @ 60%
Rest 1
AMRAP 1
Squat Snatch @ 50%
Fitness
Metcon (2 Rounds for reps)
EMOM 8
1. 20 Sit Ups
2. 18 DB Alt Hang Snatch
3. 16 Single DB Step Ups
4. Max Single Unders
Rest 2 Minutes
Metcon (4 Rounds for reps)
@10 Minute Mark
AMRAP 2
10 Sit Ups
8 DB Hang Snatch
6 DB Step Ups
20 Double Unders or 40 Singles
Rest 3
AMRAP 2
Rest 2
AMRAP 1
Rest 1
AMRAP 1