12th State CrossFit – CrossFit
Mobility
2 Rounds
16 Band Pull Aparts (8 Palms Up 8 Palms Down)
16 Hip 90-90s Into Pigeon Pose
Into:
2:00 Couch Stretch
:30 Dead Hang
1:00 Calf Stretch
:30 Dead Hang
1:00 C Bicep Stretch
:30 Dead Hang
1:00 Sleeper Stretch
COMP/SPORT
Power Snatch
12:00 To Build to a Heavy
Rest 2:00
Fitness
Metcon (AMRAP – Reps)
AMRAP 12
8 “Heavy” DB Snatch
12 Plank Roll Ins
16 Cal Row
32 Double Unders/64 Singles
Rest 2:00
Metcon
Metcon (AMRAP – Reps)
@ 14 Min Mark
EMOM 20
1. 8 Power Snatch @ 60 – 65%
2. Gymnastic Movement of Choice
3. 25 Sit Ups
4. Max Cal Machine
5. Rest
Gymnastic Choices
10-15 TTB/Pull Ups/C2B
4-8 Bar Muscle Ups
3-6 Muscle Ups