12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Ts 8 Ys 6 Row W Press
15 Banded Face Pulls
Into:
1:00 Foam Roll Lats
1:00 Foam Roll Thoracic Spine
1:00 Kneeling Banded Lat Stretch
1:00 Banded Internal Shoulder Mob
1:00 Double Chest Stretch on Rig
Metcon
Metcon (AMRAP – Rounds and Reps)
Comp
AMRAP 25
500m Row
15 Burpees Over Rower
15 Strict HSPU
30 DB Snatches (50/35)
Repeat : Courtesy of Coach MC
Sport
AMRAP 25
500m Row
15 Burpees Over Rower
15 HSPU
30 DB Snatches (40/25)
Repeat : Courtesy of Coach MC
Fitness
AMRAP 25
500m Row
15 Burpees Over Rower
15 Box HSPU or Z-Press
30 DB Snatches
Repeat : Courtesy of Coach MC