12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
10 Cat/Cow
5 Prone Swimmers
90s Banded Lat Stretch (EA)
5 Prone Swimmers
2 Min Double Chest Stretch
5 Prone Swimmers
2 Min Couch Stretch (EL)
COMP/SPORT
Squat Snatch (E2MOM x 5 )
2 Unbroken Squat Snatch
Muscle-ups (E2MOM x 5 )
C. 3 – 5 Ring Muscle Ups + 3 – 5 Dips at top
S. 3 – 5 Ring Muscle Up Transitions + 3 – 5 Dips
or
8 Dips of Choice
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 5 Rest 1 x 2
10 Push Ups
20 DB Snatch (Total)
30 Air Squats
200m Row or 400m Bike
Metcon
Metcon (Time)
2 Min Work – 1 Rest x 5
Or Until You Complete
Karabel
10 Rounds
3 Snatches
15 Wall Balls
C. 135/95, 20/14
S. 115/75, 20/14
F. Choice of Weight, 16/10
CORE
Metcon (Time)
2 Rounds
40 Hollow Rocks
30 Banded Sit Ups
20 Hanging Knee Raises
10 Hanging Flutter Kicks
(Right Leg + Left Leg = 1 Rep)
* If hanging too tough do on the floor