12th State CrossFit – CrossFit
Mobility
Metcon (Time)
2:00 Legs on Wall
2:00 Wall Split
:90 Figure 4 (EL)
:90 Frog Stretch
:60 Scorpion Stretch (EL)
:60 Front Split (EL)
:90 Standing Banded Lat Stretch
Metcon
Metcon (Time)
For Time:
100 Cal Bike or 80 Cal Echo
50 Cal Row
80 Cal Bike or 60 Cal Echo
40 Cal Row
60 Cal Bike or 40 Cal Echo
30 Cal Row
40 Cal Bike or 20 Cal Echo
20 Cal Row
20 Cal Bike or 10 Cal Echo
10 Cal Row
* Ladies
C2Bike 80/60/40/20/10
Echo Bike 60/40/20/10/5