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
Snatch (E90s x 10)
1 Snatch
@ 65, 70, 75, 80, 85,
90, 80, 85, 90, 90+ %
Fitness
Metcon (3 Rounds for reps)
E5MOM x 3
1 K Bike
With Time Remaining
AMRAP
20 Plate G2OH
15 Plate Squats
10 Plate Weighted Russian Sit Ups
Metcon
Metcon (Time)
Comp:
25 – 20 – 15 – 10
Overhead Squats (115/ 85)
T2B
Sport:
20 – 15 – 10 – 5
Overhead Squats (95/ 65)
T2B
Fitness:
20 – 15 – 10 – 5
Barbell or Banded Overhead Squats
Hanging Knee Raises
*Weight of Choice
Strength
Optional: Complete Before or After Class
Sots Press (6 Sets of 5 Reps )
* Climb in weight if possible