12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
10 Cat/Cow
5 Prone Swimmers
10 Rig Resisted Banded OHS
5 Prone Swimmers
10 Half Kneeling Banded Wall Rotations (5 EA)
10 Squatted Banded Rotations (5 EA)
90s Wall Split
90s Pigeon Stretch (EL)
COMP/SPORT
Snatch Balance (E90s x 8 )
1 Snatch Balance
* Climb to a heavy single
Fitness
Metcon (Time)
15 Minutes to Complete
500m/400m Row
Then
2 rounds
20 Burpee to Plate
20 Plate G2OH
20 Cyclist Squats
Then
500m/400m Row
Metcon
Metcon (Weight)
Comp:
EMOM 15
1. 60 Double Unders
2. 20 Wall Balls (30/20)
3. 1 Squat Snatch @ 80%
Sport:
EMOM 15
1. 50 Double Unders
2. 20 Wall Balls (20/14)
3. 1 Squat Snatch @ 80%
Fitness:
EMOM 15
1. 90 Single Unders
2. 15 Wall Balls
3. 2 Power Snatch
ACCESSORY
Metcon (No Measure)
3 Rounds for Quality
3 Sotts Press
3 OHS
3 Sots Press
3 Snatch Balance
3 Tall Snatches
* See if you can add light weight to the
bar this week