12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2:00 Feet up on Wall
2:00 Wall Split
1:30 Figure Four on Wall (EL)
:90 Calf Stretch (EL)
:90 Calf Smash w/ KB (EL)
:60 Banded Internal Shoulder Stretch
:60 Banded Tricep/Lat Stretch (Low Anchor)
Metcon
Metcon (Time)
For Time
5 – 4- 3- 2- 1
Kilometer Bike
150 – 120 – 90 – 60 – 30
Double Unders
50 – 40 – 30 – 20 – 10
Hollow Rocks
Female Meters
(4,500) (3,600) (2,700) (1,800) (900)
Echo Bike Miles
(3.1) (2.5) (2.0) (1.25) (.75)