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 Grip Push Press
7:00 To Find Heavy Double
Rest 1:00
Snatch
EMOM 7
1 Snatch
*Building
Fitness
Metcon (AMRAP – Reps)
7 Minutes Work/ 1 Minute Rest x 2
Ascending then Descending
500m Bike
5 Slam Balls (+5)
5 Slam Ball Weighted Sit Ups (+5)
5 Jumping Pull Ups (+5)
* For the first 7 Minutes ascend in reps until the 1 minute rest
* For the second 7 Minutes start where you left off and work back to finish on the bike.
Metcon
Ingrid (Time)
10 Rounds For Time:
3 Snatches (135/95 lb)
3 Burpees Over the Bar
To learn more about Ingrid click here
Sport: (115/75)
Fitness: Weight of Choice