12th State CrossFit – CrossFit
Mobility
2 Rounds:
10 SL Elevated Heel Calf Raise (EL)
20 Tib Raises
5 Jefferson Curl (Only Bodyweight)
Into:
1:30 Banded Internal/External Hip Opener
1:30 Banded Samson Stretch
2:00 Banded Lat Stretch
1:30 Banded Rhomboid Stretch
COMP/SPORT
Snatch Complex (E90s x 8 )
1 Snatch Pull
+ 1 Low Hang Snatch
+ 1 OHS * Pause for 2s at Bottom
* Drop
1 Snatch
Fitness
Metcon (4 Rounds for reps)
EMOM 12
1. 10 -15 Cal Machine
2. 20 Alt Hang DB Snatch
3. 20 Russian Twists
* Over and Back = 1
Metcon
Metcon (Time)
Comp:
3 Rounds
15 SDHP (95/65)
200m Run
15 C2B Pull Ups
200m Run
Sport:
3 Rounds
12 SDHP (75/55)
200m Run
12 C2B Pull Ups
200m Run
Fitness:
3 Rounds
12 SDHP
200m Run
12 Pull Ups or Ring Rows
200m Run