12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
10 Band Pull Aparts
2 Min Prone Lat Stretch
2 Min Double Chest Stretch
10 Band Pull Aparts
90s Couch Stretch (EL)
90s Pigeon Stretch (EL)
COMP/SPORT
Squat Snatch (E2MOM x 5 )
3 Unbroken Squat Snatches
* Climbing 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)
AMRAP 5 Rest 1 x 2
14 DB Snatch
14 Burpees
400m Bike
Metcon
Metcon (Time)
Comp:
4 Rounds
21/18 Cal Machine
15 OHS (135/95)
9 Ring Dips
Sport:
4 Rounds
18/15 Cal Machine
15 OHS (95/65)
9 Ring or Box Dips
Fitness:
4 Rounds
15/12 Cal Machine
15 Banded OHS
9 Box Dips
CORE
Metcon (AMRAP – Reps)
For Quality
20 down to 2
V – Ups
Rest 30s After Each Set