12th State CrossFit – CrossFit
Mobility
2 Rounds:
10 Plate Windmills
10 Hand Supported Cossack Squats
10 Table Tops
Into:
3 Rounds
:30 Couch Stretch
:30 Pigeon Pose
3 Rounds
:30 Double Chest Stretch on Rig
:30 Banded Lat Stretch
Metcon
Metcon (4 Rounds for reps)
Comp
EMOM 20
1. 15/12 Calorie Machine
2. Gymnastic Push Movement of Choice
3. 14 Heavy DB Snatch
4. Gymnastic Pull Movement of Choice
Sport
EMOM 20
1. 12/10 Calorie Machine
2. Gymnastic Push Movement of Choice
3. 14 Heavy DB Snatch
4. Gymnastic Pull Movement of Choice
Fitness
EMOM 20
1. 10/8 Calorie Machine
2. Gymnastic Push Movement of Choice
3. 14 Heavy DB Snatch
4. Gymnastic Pull Movement of Choice
Gymnastic Push Options:
HS Walk: 40 ft
Wall Walk: 3 – 5
HSPU: 6 – 12
Ring or Box Dip: 6 – 12
Push Up: 8 – 12
Gymnastic Pull Options:
Muscle Ups: 3 – 5
Bar Muscle Ups: 4 – 6
C2B Pull Ups: 10 – 15
Pull Ups: 10 – 15
T2B: 10 – 15
Strength
Optional: Complete Before or After Class
Deadlift (5-5-5-3-3-3)
Build to a Heavy Triple