12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Prone Press Outs w/ PVC
:30 AMRAP Tib Raises
Into:
2:00 Upper back Foam Roll
1:00 T-Spine Ext. Over Foam Roller
1:00 Rhomboid Stretch on Ground
1:00 Scorpion Stretch
Metcon
Metcon (Time)
Comp
800m Run
40 Snatches (115/75)
1k Row
40 HSPU
400m Run
20 Snatches (165/115)
500m Row
20 Strict HSPU
Sport
800m Run
40 Snatches (95/65)
1k Row
30 HSPU
400m Run
20 Snatches (115/80)
500m Row
15 HSPU
Fitness
800m Run
40 Snatches
1K Row
30 Z-Press or Box HSPU
400m Run
20 Snatches
500m Row
15 Z-Press or Box HSPU