12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Plate Windmills
10 Plate Halos
Into:
1:00 Banded Kneeling Lat Stretch
1:00 Banded Internal Shoulder Mob.
1:00 Banded Rhomboid Stretch
1:00 Banded Childs Pose
COMP/SPORT
Snatch
EMOM 15:
1 Snatch @
55, 60, 65,70,75
65, 70, 75, 80, 85
75, 80, 85, 90, 90+
Fitness
Metcon (AMRAP – Rounds and Reps)
7 Mins on 1 Min Off x 2
500/400m Row
into
AMRAP
8 SA Devils Press (4 Each Arm)
10 Alternating Single Leg V-Ups
12 Single DB Step Ups
Metcon
Metcon (Time)
Comp
20 Burpee Box Jump Overs
40 Sit Ups
60 Power Snatch (75/55)
40 Sit Ups
20 Burpee Box Jump Overs
Sport
15 Burpee Box Jump Overs
30 Sit Ups
45 Power Snatch (75/55)
30 Sit Ups
15 Burpee Box Jump Overs
Fitness
15 Burpee Box Step Overs
30 Sit Ups
45 Power Snatch (45/35)
30 Sit Ups
15 Burpee Box Step Overs