12th State CrossFit – CrossFit
Mobility
2 Rounds:
10 Prone Plate Lift-Offs
10 Table Tops
Into:
1:30 Banded Lat Stretch
1:00 Banded Internal Shoulder Mob.
1:00 Banded Samson Stretch
1:00 Banded Frog Stretch
Metcon
Metcon (AMRAP – Rounds and Reps)
Comp
AMRAP 25
500m Row
15 Burpees Over the Rower
15 Strict HSPU
30 DB Snatches (50/35)
Sport
AMRAP 25
500m Row
15 Burpees Over the Rower
15 HSPU
30 DB Snatches (40/25)
Fitness
AMRAP 25
500m Row
15 Burpees Over the Rower
15 Box HSPU or Z-Press
30 DB Snatches
*Courtesy of Coach MC
Strength
Optional: Complete Before or After Class
Back Squat (5×5)
Climb to a heavy set of 5