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 (Weight)
Comp
EMOM 20
Min 1. 15/12 Calorie Machine
Min 2. 1 Snatch + 1 OHS
*Climbing
Sport
EMOM 20
Min 1. 12/10 Calorie Machine
Min 2. 1 Snatch + 1 OHS
*Climbing
Fitness
EMOM 20
Min 1. 10/8 Calorie Machine
Min 2. 2 Power Snatches
*Climbing