12th State CrossFit – CrossFit
Mobility
2 Rounds
15 KB Pullovers
10 Plate Halos
Into
1:00 Weighted Ankle Mob
1:00 Banded Samson Stretch
1:30 Banded Lat Stretch
1:00 Banded Internal Shoulder Mob.
1:30 Banded Internal/External Hip Mob.
COMP/SPORT
Thruster (12 Minutes to Build to a Heavy Double)
Fitness
Metcon (AMRAP – Reps)
AMRAP 12
1.5/1.2k Bike
50 Plate Hops
25 Plate G2OH
50 Russian Twists
*Over and Back is 1 (no weight)
150 Ft Plate Push
Metcon
Metcon (AMRAP – Reps)
@ 15 Min Mark
Comp
EMOM 10
1. 10 Thrusters (135/95)
2. 10 Bar Facing Burpees
Sport
EMOM 10
1. 10 Thrusters (115/80)
2. 10 Bar Facing Burpees
Fitness
EMOM 10
1. 10 Thrusters
2. 10 Bar Facing Burpees
Courtesey of Coach MC
Strength
Optional: Complete Before or After Class
Metcon (AMRAP – Reps)
Accumulate 50 Strict Pull Ups
*Split Into As Many Sets As Needed