12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Rounds:
10 Lu Raises + 8 Y’s + 6 Row W Press
10 Table Tops
Into:
1:00 Banded Ankle Mob.
1:30 Banded Hamstring Distraction
2:00 Banded Frog Stretch
1:00 Banded Tricep Ext. Stretch (Low Anchor)
1:00 Banded Internal Shoulder Rot.
COMP/SPORT
Snatch Complex (E90s x 8 )
1 High Hang + 1 Hang Snatch + 1 Low Hang Snatch
* Climbing
Fitness
Metcon (2 Rounds for reps)
EMOM 5:
10 Alt DB Hang Snatches
Max Single Unders
Rest 2
EMOM 5:
6 Plate Weighted Russian Sit Ups
Max Plank
* Each Second Counts as a Rep
Metcon
Metcon (Time)
Comp:
22 – 16 – 10
Cal Machine
Hang Squat Snatch (75/55)
Sport:
22 – 16 – 10
Cal Machine
Hang Power Snatch (75/55)
Fitness:
20 – 10 – 5
Cal Machine
Hang Power Snatch