12th State CrossFit – CrossFit
Mobility
2 Rounds:
10 T’s + 8 Y’s + 6 Row W Press
10 Table Tops
10 Hip 90-90s
Into:
1:00 Couch Stretch
1:00 Heel Sit
1:30 Banded Internal Shoulder Mob.
1:30 Banded Tricep Stretch (Low Anchor)
1:30 Banded Lat Stretch
Metcon
Metcon (5 Rounds for reps)
Comp/Sport
EMOM 20
1. 200m Run
2. Choice of Pull
3. 3 Snatch @ 75 – 80% 1 RM
4. Choice of Push
Fitness
EMOM 20
1. 200m Run
2. Choice of Pull
3. 3 Snatch @ Weight of Choice
4. Choice of Push
Pull Choices:
Muscle Ups: 3 – 5
Bar Muscle Ups: 4 – 6
C2B Pull Ups: 10 – 15
Pull Ups: 10 – 15
T2B: 10 – 15
Push Choices:
HS Walk: 40 ft
Wall Walk: 3 – 5
HSPU: 6 – 12
Ring or Box Dip: 6 – 12
Push Up: 8 – 12
Strength
Optional: Complete Before or After Class
Deadlift (5/5/3/3/3/1/1/1)
Build to a Heavy Single