12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Weighted Prone Shoulder Circles (Each Direction)
10 Prone PVC Pipe Press Outs
Into:
1:00 Banded Lat Stretch
1:00 Internal Shoulder Mob
1:00 Lat Roll
1:00 T-Spine Ext. Over Foam Roller
COMP/SPORT
Snatch Grip Push Press
7:00 To Build to a Heavy Snatch Grip Push Press
Overhead Squat
7:00 To Build to a Heavy OHS
Snatch Balance
7:00 To Build to a Heavy Snatch Balance
Snatch
7:00 To Build to a Heavy Snatch
Fitness
Metcon (3 Rounds for reps)
AMRAP 8
5 Burpee Broad Jump
10 DB Side Bends Each Side
20 Alt DB Hang Snatch
Rest 2
EMOM 8
1. Max Calorie Bike
2. Max Calorie Row
Rest 2
AMRAP 8
5 Shuttle Runs
10 DB Snatch Each Arm
20 Russian Twists
over and back = 1