12th State CrossFit – CrossFit
Mobility
2 Rounds
15 Straight Arm Banded Pull Downs
15 Face Pulls
Into:
1:00 Banded Lat Stretch
1:00 Banded Tricep Stretch (Low Anchor)
2:00 Couch Stretch
2:00 Frog Stretch
COMP/SPORT
Snatch Grip Push Jerk + OHS (Weight)
7:00
Work Up To Heavy Double
Rest 1:00
Snatch
EMOM 7
1 Snatch
*Climbing
Fitness
7:00 on 1:00 Off x 2 (AMRAP – Rounds and Reps)
7 Minutes On – 1 Min Off x 2
30 Hang DB SN.
25 Cal Machine
20 Plank Pull Throughs
150ft SA OH Carry (Switch at 75ft)
*Start Where You Left Off
Metcon
Metcon (Time)
Comp
15 -12 – 9 – 6 – 3
Power Snatch (115/85)
Toes to Bar
– 50 Double Unders Between Sets
Sport
15 -12 – 9 – 6 – 3
Power Snatch (95/65)
Toes to Bar
– 30 Double Unders Between Sets
Fitness
15 -12 – 9 – 6 – 3
Power Snatch
Hanging Knee Raises
– 100 Single Unders Between Sets