12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2:00 Feet Up on Wall
2:00 Wall Split
:90 Figure 4 (On Wall) (EL)
:90 Straight Leg Psoas Stretch (On Bench) (EL)
:60 Scorpion Stretch (EL)
Metcon
Metcon (3 Rounds for reps)
E3MOM x 3
1k Bike or .62 Echo
With time Remining in 3 Min Window
1. Max Double Unders
2. Max Reverse Lunges
3. Max Burpees
F. Single Unders
Metcon (Time)
@ 10 Min Mark
For Time
1k Bike/ .62 Echo
120 Double Unders
1k Bike/ .62 Echo
80 Reverse Lunges
1k Bike/ .62 Echo
40 Burpees
1k Bike/ .62 Echo
F. 240 Single Unders