12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Min Kneeling KB Calf Stretch (Each Leg)
* 10 Rig Resisted Banded OHS
2 Min Double Arm Chest Stretch
* 10 Rig Resisted Banded OHS
90s Forward Facing Wall Slides
* 10 Rig Resisted Banded OHS
90s Scorpion
* 10 Rig Resisted Banded OHS
COMP/SPORT
Snatch (EMOM x 10 )
1 Hang Power Snatch + 1 Power Snatch
* Climbing
* Drop Between Reps
Fitness
Metcon (2 Rounds for reps)
AMRAP 5 Rest 1 x 2
20 DB Snatch
20 Sit Ups
20 Reverse Lunges
Metcon
Metcon (4 Rounds for reps)
3 Min Work/ 1 Min Rest x 4
400m Run
7 OHS
Max Bar Facing Burpees
C. (135/95)
S. (95/65)
F. Banded OHS or Front Squat
Home WOD
Metcon (3 Rounds for reps)
AMRAP 5 Rest 1 x 3
20 DB/KB Snatch
20 Sit Ups
20 Reverse Lunges