12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
10 Banded Pass Throughs
5 Half Kneeling Banded Pull Aparts (EA)
10 Banded OHS
5 Squatted Banded Rotations
10 Seated Scapular Wall Slides
2 Min Double Chest Stretch
2 Min Prone Lat Stretch
COMP/SPORT
Snatch Complex (EMOM 10 )
Min 1 – 5. 1 Segmented Snatch : Pause for 3 Seconds Below Knee
Min 6 – 10. 1 Snatch
Rest 2
Clean Complex (EMOM 10 )
Min 1 – 5. 1 Segmented Clean : Pause for 3 Seconds Below Knee
Min 6 – 10. 1 Clean
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 24
50 Elevated Reverse Lunges
40 Cal Bike
30 Banded Good Mornings
200 Ft Sled Drag
100m Farmers Carry
Metcon
Metcon (Time)
500m row
30 Bar Facing Burpees
Strength
Back Squat (E3MOM x 5 )
10/8/6/4/2
* Try to add 10 Lbs from last week