12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
10 Min Running Clock
(Back on Floor )
2 Min Legs Up on Wall
2 Min Wall Split
1 Min Figure 4 Left Leg
1 Min Figure 4 Right Leg
(Standing)
2 Min Calf Stretch Right Leg
(One Min Back Knee Straight)
(One Min Back Knee Bent)
2 Min Calf Stretch Left Leg
(One Min Back Knee Straight)
(One Min Back Knee Bent)
Metcon
5k Row (Time)
Max Effort 5k Row
For Max Effort or Not
10K C2 Bike (Time)
For Max Effort or Not
Home WOD
5k Run (Time)
Max Effort 5k Run