12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2:00 Legs on Wall
2:00 Wall Split
1:30 Figure 4 On Wall (EL)
1:30 Couch Stretch (EL)
1:30 Weighted Butterfly Stretch
:60 Banded Internal Shoulder Stretch (EA)
:60 Standing Banded Tricep/Lat Stretch (Low Anchor)
Metcon
Metcon (Time)
For Time
200 Ft Sled Drag
2/1.5 k Bike – Echo 1.25
30 Reverse Lunges (EL)
3/2 k Bike – Echo 2 Mile
400 m Run
4/ 3.5 k – Bike Echo2.5 Mile
400 m Run
3/2.5k – Bike Echo 2 Mile
30 Reverse Lunges (EL)
2/1.5k – Bike Echo 1.25
200 Ft Sled Drag