12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
5 Prone Swimmers
2 Rounds of
10 Banded Pull Aparts
10 Rig Resisted Band OHS
Then
5 Prone Swimmers
2 MIn Prone Lat Stretch
2 Min Double Chest Stretch
COMP/SPORT
15 Min to Find
1 Rep Max Squat Snatch
or
1 Rep Max Power Snatch
Squat Snatch (1 Rep Max )
Power Snatch (1 Rep Max )
Fitness
Metcon (3 Rounds for reps)
AMRAP 4 Rest 1 x 3
1. AMRAP 4
2 Wall Walks
10 Plate G2OH
20 Plate Squats
40 Plate Hops
2. Max Calorie Machine in 4 Minutes
3. AMRAP 4
2 Wall Walks
10 Plate G2OH
20 Plate Squats
40 Plate Hops
* pick up where you left off
Metcon
Soaring Isabel (Time)
Comp:
10 Rounds
3 Snatches (135/95)
3 Muscle Ups
Sport:
10 Rounds
3 Snatches (115/75)
3 Burpee Pull Ups
Fitness:
Option 1:
10 Rounds
3 Snatches
3 Burpee Jumping Pull Ups
or
Option 2:
5 Rounds
6 Snatches
6 Burpees
6 Ring Rows
CORE
Metcon (Time)
For Time:
25 T2B or Hanging Knee Raises
50 Sit Ups
25 T2B or Hanging Knee Raises
* Try to do the Bar work in 2 sets or less. If you have to break it up too much lower the number and only do 2 Maximal sets.