12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Min Double Chest Stretch
10 Seated Scapular Wall Slides
10 Band Pull Aparts
2 Min Prone Lat Stretch
10 Seated Scapular Wall Slides
10 Band Pull Aparts
COMP/SPORT
Power Snatch (E2MOM x 5)
2 Unbroken Power Snatches
Muscle-ups (E2MOM x 5 )
3 – 5 Ring Muscle Ups + 3 – 5 Dips at the top of final Muscle Up
Ring Dips (E2MOM x 5)
5 – 8 Ring Dips
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 5 rest 1 x 2
10 KB Swings
20 Step Ups
10 Box Dips
200m Row
Metcon
Metcon (Time)
Comp:
For Time
2 – 4 – 6 – 8 – 10 – 12
Hang Snatch (115/75)
HR Push Up
* 250/200m Row Between Sets*
* 5 Total Rows*
Sport:
For Time
2 – 4 – 6 – 8 – 10 – 12
Hang Snatch (95/65)
HR Push Up
* 250/200m Row Between Sets*
* 5 Total Rows*
Fitness:
For Time
2 – 4 – 6 – 8 – 10 – 12
Hang Snatch
HR Push Up
* 250/200m Row Between Sets*
* 5 Total Rows*
CORE
Metcon (Time)
4 Sets
45s Chinese Plank
15 MB Hanging Knee Raises (hold mb between feet)