12th State CrossFit – CrossFit
Mobility
2 Rounds:
10 Liu Raises + 8 Ys + 6 Row+W+Press
10 Table Tops
Into:
1:30 Weighted Ankle Mob.
1:30 Frog Stretch
1:00 Banded Internal Shoulder Mob.
2:00 Banded Double Lat Stretch
COMP/SPORT
Snatch Complex (E90s x 8 )
1 Snatch Pull
+ 1 Yo Yo Snatch
+ 1 OHS
Drop
1 Snatch
Fitness
Metcon (4 Rounds for reps)
EMOM 12
1. 15 Sumo Deadlift High Pulls
2. 45s Chinese Plank
3. Max Jump Rope
Single Unders or Double Unders
Metcon
Metcon (Time)
Comp:
3 Rounds
6 Bar Muscle Ups
15/12 Cal Machiine
12 OHS (145/100)
15/12 Cal machine
Sport:
3 Rounds
12 C2B Pull Ups
15/12 Cal Machiine
12 OHS (115/75)
15/12 Cal machine
Fitness:
3 Rounds
12 Pull Ups or Pull Up Scales
12/10 Cal Machiine
12 OHS : Banded or Bar
12/10 Cal machine