12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
10 Band Pull Aparts
90s Pigeon Stretch (EL)
10 Seated Scapular Wall Slides
90s Baned Lat Stretch (EA)
10 Band Pull Aparts
90s Banded Samson Stretch
10 Seated Scapular Wall Slides
COMP/SPORT
Snatch (1 Rep Max )
12 Min to Work to a Max
Fitness
Metcon (3 Rounds for reps)
EMOM 12
1. 10 – 15 Cal Row
2. 20 – 30 Hollow Rocks
3. 20 DB Snatch
4. 10 Prone Plank Roll In
Metcon
Metcon (Time)
For Time:
1k Run
50 Push Ups
100 Sit Ups
50 OH Walking Lunges (1DB) (25 Each ARM)
C. (50/35)
S. (40/25)
F. (Goblet Walking Lunges)