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
12:00 To Find Max Snatch
Fitness
Metcon (AMRAP – Rounds and Reps)
7 Mins on 1 Min Off x 2
30 Cal Buy In:
Into:
4 Devils Press
8 Double DB Step Ups
12 Russian Sit Ups
16 Plank Up Downs on Plate
Metcon
Amanda (Time)
9-7-5 reps for time of:
Muscle-ups
Squat snatches
135lb/95lb
Sport : (95/65) Bar Muscle Ups or Burpee C2B Pull ups
Fitness: Weight of Choice, Burpee Jumping Pull Ups