12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
10 Cat/Cow
5 Prone Swimmers
10 Banded Overhead Squats
2 Rounds
5 Kneeling Banded Pull Aparts (Against Wall) (EA)
5 Squatted Banded Rotations (EA)
Then
90s Banded Samson Stretch
90s Banded Hamstring Distraction
COMP/SPORT
With 21 Min Window
7 Min to Work up Heavy OHS
7 Min to Work Up to Heavy Snatch Balance
7 Min to Work Up to Heavy Snatch Single
Overhead Squat (7 Min to Build to Heavy Single)
Snatch Balance (7 Min to Build to Heavy Single)
Snatch (7 Min to Build to Heavy Single)
Fitness
Metcon (Time)
22 Min To Complete
1k Row or 2K Bike
80 Sit Ups
80 Box Step Ups
500m Row or 1k Bike
40 Russian KB Swings
40 Air Squats
250m Row or 500m Bike
20 Ring Rows
20 Push Ups
Metcon
Metcon (Time)
Comp:
For Time
25 – 15 – 10
Hang Squat Snatch (95/65)
75 – 45 – 30
Double Unders
Sport:
For Time
25 – 15 – 10
Hang Squat Snatch (75/55)
50 – 30 – 20
Double Unders
Fitness:
For Time
25 – 15 – 10
Hang Power Snatch
100 – 60 – 40
Single Unders