12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
5 Prone Swimmers
2 Min Prone Lat Stretch
5 Prone Swimmers
2 Min Double Chest Stretch
10 Seated Scapular Wall Slides
2 Min Pigeon Stretch (EL)
COMP/SPORT
Squat Clean (15 Min to Find 1RM )
Fitness
Metcon (4 Rounds for reps)
MIn 1. Max SA DB Hang Squat Clean Thruster (Alt By 5s)
Min 2. 10 – 15 Ring Rows
Min 3. 10 – 15 Push Ups
Min 4. Max SA DB Box Step Ups
Min 5. Rest
Metcon
Metcon (Time)
Crossfit Games Last Chance Qualifier Workout 1
For Time:
42-30-18
Cal Machine
Alt DB Hang Snatch
C. (50/35)
S. (40/25)
F. Reps of 30-20-10
CORE
Metcon (Time)
5 – 10- 15- 20 – 25
Weighted Sit Ups
* 15 KB Side Bends (Each Side) after each set
* Weighted Sit Ups – Weight on Chest with feet anchored under DBs