12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Rounds:
20 KB Pullovers on Bench
20 Tib Raises
10 Bent Knee Calf Raises (EL)
Into:
1:00 PVC External Shoulder Mob.
1:00 PVC T-Spine Ext
1:00 PVC T-Spine Rotation Mob.
1:00 Down Dog Calf March
COMP/SPORT
Snatch Complex (E90s x 8 )
E90s x 8
1 Segmented Snatch Deadlift
+ 1 Mid Hang Snatch
+ 1 Snatch Balance
Drop
1 Snatch
* Climb if technique allows
Fitness
Metcon (Weight)
EMOM 12:
1. 10 – 15 Cal Machine
2. 15 KB Sumo Deadlift High Pull
3. 45s Chinese Plank
* Record KB Weight
Metcon
Metcon (Time)
Comp:
3 Rounds
200m Run
15 Toes 2 Bar
200m Run
15 OHS (135/95)
Sport:
3 Rounds
200m Run
12 Toes 2 Bar
200m Run
12 OHS (115/75)
Fitness:
3 Rounds
200m Run
12 Hanging Knee Raises
200m Run
12 OHS or Banded OHS