12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Rounds:
20 T-Spine Ext Over Foam Roller
20 KB Pull Overs (On Bench)
10 KB Halos
Into:
1:30 Banded Internal Shoulder Mob.
1:30 Banded External Shoulder Mob.
2:00 Banded Samson Stretch
2:00 Banded Frog Stretch
2:00 Couch Stretch
Metcon
Metcon (Time)
Comp:
For Time
500m Row
then
5 Rounds
12 Heavy DB Snatch
12 HSPU
Then
500m Row
then
5 Rounds
12 Heavy Single Arm
DB Thruster (6 Per Arm)
12 Push Ups
then
500 M Row
Sport:
For Time
500m Row
then
4 Rounds
12 Heavy DB Snatch
10 HSPU
Then
500m Row
then
4 Rounds
12 Heavy Single Arm
DB Thruster (6 Per Arm)
10 Push Ups
then
500 M Row
Fitness:
For Time
500m Row
then
4 Rounds
12 Heavy DB Snatch
10 Z- Press or Box HSPU
Then
500m Row
then
4 Rounds
12 Heavy Single Arm
DB Thruster (6 Per Arm)
10 Push Ups
then
500 M Row
* Goal is to go a little heavier today than typically do on a DB workout