12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Rounds:
10 Lu Raise + 8 Ys + 6 Row W Press
20 KB Pull Overs on Bench
Into:
1:30 Banded Ankle Mob.
1:30 Banded Interenal/External Hip Mob.
2:00 Lizard Stretch
1:00 Scorpion Stretch
2:00 Double Chest Stretch
COMP/SPORT
Snatch Complex (E90s x 8 )
1 Hang Snatch +
2 Overhead Squats : Climbing
Fitness
Metcon (10 Rounds for reps)
EMOM 5
10 Plate G2OH
Max Plate Hops
Rest 2
EMOM 5
12 Reverse Lunges off Plate
Max Plank Up Downs
Metcon
Metcon (Time)
Comp:
For Time:
18 – 15 – 12
Power Snatch (95/65)
OHS
Burpees
Sport:
For Time:
18 – 15 – 12
Power Snatch (75/55)
OHS
Burpees
Fitness:
For Time:
18 – 15 – 12
Power Snatch
Banded OHS
Burpees