12th State CrossFit – CrossFit
Mobility
2 Rounds
20 Cat Cows
10 Weighted Prone Swimmers
Into:
2:00 Couch Stretch
2:00 Childs Pose
2:00 Seated Straddle (Use rig as a way to pull yourself down if needed)
2:00 Pigeon Pose
1:00 Low Back Foam Roll
COMP/SPORT
25:00 Running Clock
Snatch (0:00-12:00)
E90s x 4 : 1 Snatch Pull + 1 Yo-Yo Snatch
E90s x 4 : 2 Snatches @ 80 – 85%
Rest 1
Clean and Jerk (13:00-25:00)
E90s x 4 : 1 Clean Pull + 1 Yo-Yo Clean and Jerk
E90s x 4 : 2 Clean and Jerks @ 80 -85%
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
50/40 Cal Bike
40 Sit Ups
30 Renegade Rows
20 DB Cleans
10 DB Push Press
Metcon
Metcon (Time)
Comp
100 KB Swings For Time (70/55)
*Complete 25ft of Handstand Walking With Every Break
Sport
100 KB Swings For Time (55/35)
* Complete 25ft of a Forward Seal Walk With Every Break
Fitness
100 KB Swings For Time
*Complete 25ft of a Backward Seal Walk With Every Break