12th State CrossFit – CrossFit
Mobility
2 Rounds:
10 Lu Raises + 8 Ys + 6 Row W Press
10 Halos Ea. Direction
Into:
1:30 Standing Banded Lat Stretch
1:30 Banded Internal Shoulder Mob.
1:30 Down Dog Calf March
1:30 Lizard Pose
COMP/SPORT
Snatch (1 Rep Max)
15 Minutes to Build to a 1RM
Fitness
Metcon (3 Rounds for reps)
E5MOM x 3
1k Bike
With Time Remining
AMRAP
10 KB Sumo Deadlift High Pulls
15 Air Squats
20 Straight Leg Raises
* Use KB for support
Metcon
Metcon (Time)
Comp
For Time
600m Run
30 DB Squat Snatch (50/35)
15 Burpee Ring Muscle Ups
Sport
For Time
600m Run
30 DB Snatch (40/25)
15 Burpee C2B or 10 Burpee Bar MU
Fitness
For Time
600m Run
30 DB Snatch
15 Burpee Jumping Pull Ups