12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Ts 8 Ys 6 Row W Press
10 PVC Prone Press Outs
Into:
1:00 Banded Internal Shoulder Mob.
1:00 Kneeling Banded Lat Stretch
1:00 Banded Wall Squat
1:00 Couch Stretch
COMP/SPORT
OLY Complex (Weight)
Snatch Balance + OHS
7:00 To Build to a Heavy Complex
1:00 Rest
Snatch
EMOM 7
1 Snatch
*Climbing to a Heavy Single
Fitness
7 Mins On – 1 Min Off x 2 (Weight)
Descending Then Ascending
16 – 12 – 8 – 4
DB Snatch
Seated Band Row
Bicycle Crunch (Each Side)
Cal Machine
Metcon
Metcon (Time)
Comp
7 Rounds
7 OHS (135/95)
7 Box Jumps (24/20)
Sport
7 Rounds
7 OHS (95/65)
7 Box Jumps
Fitness
7 Rounds
7 Banded OHS or Empty Barbell
7 Box Jumps