12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Min Pigeon Stretch Each Leg
2 Min Hamstring Stretch against Rig Each Leg
2 Min KB Kneeling Calf Stretch Each Leg
* Todays mobility will be good before and after…….
Metcon
Metcon (Time)
With a Partner
120 Sit Ups
60 Back Squat
120/100 Cal Machine
60 Back Squat
120 Sit Ups
E5MOM: 400m Run
* Start with 400M Run
C. (165/115)
S. (135/95)
F. (95/65)
30 min Cap
Metcon (Time)
Solo
60 Sit Ups
30 Back Squat
90/70 Cal Machine
30 Back Squat
60 Sit Ups
E5MOM: 400m Run
* Start with 400M Run
C. (165/115)
S. (135/95)
F. (95/65)
Cap 25 Min
Home WOD
Metcon (Time)
For Time
400m Run or 90 Jumping Jacks
60 Sit Ups
120 Walking Lunges
400 M Run or 90 Jumping Jacks
120 Air Squats
60 Sit Ups
400m Run or 90 Jumping Jacks