12th State CrossFit – CrossFit
Mobility
2 Rounds:
8 Plate Windmills (EA)
10 Table Tops
12 Hip 90-90s
Into:
1:30 Standing Banded Lat Stretch
1:00 Banded Tricep Stretch (Low Anchor)
1:30 Banded Internal/External Hip Mob.
2:00 Banded Frog Stretch
COMP/SPORT
E90s x 10
Snatch Complex (E90s x 5 )
1 Hang Snatch + 1 Snatch Balance + 1 OHS
* Climbing
Snatch (E90s x 5 )
2 Snatches @ 85% of 1RM
Fitness
Metcon (AMRAP – Reps)
E5MOM x 3
500M Row
With Time Remaining
AMRAP
10 Alt Hang DB Snatch
20 Air Squats
30 Ft Seal Walk
Metcon
Metcon (Time)
For Time:
10 – 1
Double DB G2OH
BBJO
C. (50/35)
S. (40/25)
F. (DBs of Choice)
Strength
Optional: Complete Before or After Class
Snatch Balance (6 x 1 )
Build to a Heavy Single
Snatch Grip Deadlift (6 x 2 )
Build to a Heavy Double
* Do not drop. Hold on and reset at
bottom of each rep