12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Ts 8 Ys 6 Row W Press
10 Plate Windmills
Into:
1:00 Banded Internal Shoulder Mob.
1:00 Kneeling Banded Lat Stretch
1:00 Banded Internal / External Hip Opener
1:00 Banded Pigeon Stretch
Metcon
Metcon (Time)
Comp
1 Round
25 Hang Squat Snatch (135/95)
25 C2B Pull Ups
Into
400m Run
Into
2 Rounds
10 OHS (155/105)
10 BMU
Into
400m Run
Into
3 Rounds
5 Squat Snatch (185/135)
5 Ring Muscle Ups
Sport
1 Round
25 Hang Squat Snatch (75/55)
25 Pull Ups
Into
400m Run
Into
2 Rounds
10 OHS (95/65)
10 C2B Pull Ups
Into
400m Run
Into
3 Rounds
5 Squat Snatch (115/80)
5 Bar Muscle Ups
Fitness
1 Round
25 Hang Power Snatch
25 Jumping Pull Ups
Into
400m Run
Into
2 Rounds
10 OHS
10 Ring Rows
Into
400m Run
Into
3 Rounds
5 Snatch
5 Jumping C2B Pull Ups