12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
10 Cat/Cow
2 Rounds
10 Banded Pull Aparts
10 Banded OHS
2 Rounds
5 Prone Swimmers
5 Half Kneeling Wall Rotations (EA)
Metcon
Metcon (6 Rounds for weight)
Comp:
EMOM 18
Min 1. 200m Run
Min 2. 20 Sit Ups
Min 3. 5 Hang Squat Snatches
* Climbing to heavy set of 5
Sport:
EMOM 18
Min 1. 200m Run
Min 2. 20 Sit Ups
Min 3. 5 Hang Power Snatches
* Climbing to heavy set of 5
Fitness:
EMOM 18
Min 1. 200m Run or 250/200m Row or Bike 450/400m
Min 2. 15 Sit Ups
Min 3. 5 Hang Power Snatches
* Climbing to heavy set of 5
CORE
Metcon (Time)
For Time
50 Plank Pull Throughs
*20 Banded Good Mornings