12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
10 Cat/Cow
2 Min Prone Lat Stretch
2 Min Pigeon Stretch (EL)
90s Couch Stretch (EL)
90s Double Chest Stretch
COMP/SPORT
Power Snatch (E2MOM x 5 )
3 Unbroken Power Snatches
* Climb or Across
Muscle-ups (E2MOM x 5 )
C. 3 – 5 Ring Muscle Ups
S. 5 Ring Muscle Up Transitions or 8 Dips
Fitness
Metcon (AMRAP – Rounds and Reps)
5 Min AMRAP Rest 1 x 2
15 Plate G2OH
300m Row
45 Plate Hops
* Pick up where you left off
Metcon
Metcon (4 Rounds for reps)
AMRAP 2 Rest 1 x 4
Rounds of Ingrid
* Accumulate 15 Rounds
* Once you hit 15 rounds stop and record time
Ingrid = 3 Power Snatch (135/95) + 3 Bar Facing Burpees
S. (115/75)
F. Your Choice
CORE
Metcon (Time)
Buy In: 50 Russian Twists
10 – 1 : V-Ups
1 – 10 : Weighted Russian Sit Ups
Cash out: 50 Russian Twists