12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
10 Cat/Cow
10 Scapular Wall Slides
2Min Prone Lat Stretch
10 Scapular Wall Slides
2Min Double Chest Stretch
10 Scapular Wall Slides
COMP/SPORT
E2MOM x 6
3 Snatch Grip Deadlift @ 105% of 1RM Snatch
5 Strict Pull Ups (Weighted)
Snatch Grip Deadlift (E2MOM x 6 )
Strict Pull Ups (E2MOM x 6 )
Weighted if possible
Fitness
Metcon (6 Rounds for reps)
E2MOM x 6
12/10 Cal Machine
Max Push Up + Renegade Row
or
Pull Up Progressions
* Pull Up From Floor: BB in Rig
Metcon (Time)
2 Rounds
100 Double Unders
15 KB Snatch RA
15 KB Snatch LA
30 KB Reverse Lunges
C. (55/35)
2 Rounds
75 Double Unders
15 KB Snatch RA
15 KB Snatch LA
30 KB Reverse Lunges
S. (44/26)
2 Rounds
100 Singles
15 KB Snatch RA
15 KB Snatch LA
30 KB Reverse Lunges
F. (Sub DB Hang Snatch if needed)