12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2:00 Feet on Wall
2:00 Wall Split
1:00 Figure 4
1:30 Childs Pose
2:00 Banded Double Lat Stretch
2:00 Banded Samson Stretch
2:00 Banded Internal/External Hip Opener
Metcon
Metcon (Time)
Complete for Time/Quality
10 Calorie Machine
Rest 30s
20 Calorie Machine
Rest 1
30 Calorie Machine
Rest 2
40 Calorie Machine
Rest 3
40 Calorie Machine
Rest 2
30 Calorie Machine
Rest 1
20 Calorie Machine
Rest 30s
10 Calorie Machine
* Use same machine for all calories