12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
5 Prone Swimmers
2 Rounds
5 Banded OHS
5 Half Kneeling Band Pull Aparts (EA)
Then
90s Banded Samson Stretch
90s Banded Hamstring Distraction
2 Min Double Chest Stretch
COMP/SPORT
Overhead Squat (E90s x 8 )
2 Overhead Squats
* Work up to a Heavy Double
Fitness
Metcon (Time)
15 Minutes to Complete
2 Rounds
40 Step Ups
20 Alt DB Hang Snatch
40 Sit Ups
20 Calorie Machine
40 Air Squats
Metcon
Metcon (Weight)
Comp:
EMOM 15
1. 200m Run
2. 12 Bar facing Burpees
3. 2 Squat Snatches @ 75%
Sport:
EMOM 15
1. 200m Run
2. 10 Bar facing Burpees
3. 2 Squat Snatches @ 75%
Fitness:
EMOM 15
1. 200m Run
2. 8 Bar facing Burpees
3. 2 Power Snatches
ACCESSORY
Metcon (No Measure)
Snatch Accessory
3 Giant Sets
Empty Bar or Light Weight
5 Sotts Press
5 OHS
5 Tall Snatches
5 Sotts Press