12th State CrossFit – CrossFit
Mobility
2 Rounds:
15 KB Pullovers
10 Banded Prone Pass throughs
20 Tib Raises
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
1:00 Down Dog Calf March
COMP/SPORT
Snatch (E90s x 10)
1 Snatch
@ 70, 75, 80, 85, 90,
80, 85, 90, 90+,90+ %
Fitness
Metcon (3 Rounds for reps)
E5MOM x 3
500m Row
With time remaining
AMRAP
10 Single DB Step Ups
20 Alt Hang DB Snatch
10 DB Plank Pull Throughs
Metcon
Metcon (Time)
Comp:
10-16-22-16-10
DB OHS (50/35)
* 200m Run Between Sets
* Switch Hands Half
Way Through Each Set
Sport:
10-16-22-16-10
DB OHS (Weight of Choice)
* 200m Run Between Sets
* Switch Hands Half
Way Through Each Set
Fitness:
10-16-22-16-10
OHS
* 200m Run Between Sets
* Barbell, DB or Band
Strength
Optional: Complete Before or After Class
Sots Press (6 Sets of 5 Reps)
*Climb in weight if possible