12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Rounds:
10 T’s, 8 Y’s, 6 Row W Press
10 Band Pull Aparts
5 Banded Pass Throughs
Into:
1:00 Forearm Smash w/ BB
1:30 Shoulder Ext. w/ BB
2:00 Happy Baby
1:30 Pigeon Pose
2:00 Couch Stretch
COMP/SPORT
Snatch (1 Rep Max )
Fitness
Metcon (2 Rounds for reps)
EMOM 5
12 DB Snatch
Max DB Plank Pull Throughs
Rest 2
EMOM 5
3 Burpees Over Row
Max Cal Row
Metcon
Metcon (Time)
Comp/Sport:
4 Rounds
5 Squat Snatch@ 75% Of 1RM
15/12 Cal Machine
30 Sit Ups
Fitness:
4 Rounds for Time
5 Power Snatch
12/10 Cal Machine
30 Sit Ups