12th State CrossFit – CrossFit
Mobility
2:00 Straddle Sit
1:00 Sleeper Stretch
1:00 Scorpion Stretch
1:00 Seal Pose
1:00 Chest Stretch on Wall
1:00 Calf Stretch on Wall
Metcon
Metcon (AMRAP – Reps)
Comp:
EMOM 30
1. 5 Squat Snatch @ 70% 1RM
2. 150 Ft Heavy Sled Push
3. Gymnastic of Choice
4. 20/17 Calorie Machine
5. Rest
Sport:
EMOM 30
1. 5 Squat Snatch @ 70% 1RM
2. 150 Ft Heavy Sled Push
3. Gymnastic of Choice
4. 17/14 Calorie Machine
5. Rest
Fitness:
EMOM 30
1. 5 Power Snatch
2. 150 Ft Heavy Sled Push
3. Gymnastic of Choice
4. 15/12 Calorie Machine
5. Rest
*We have TTB on Monday*