12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2:00 Legs on Wall
2:00 Wall Split
1:30 Banded Samson Stretch
1:30 Banded Internal/External Hip Mob.
1:30 Banded Ankle Mob.
1:30 Banded Rhomboid Stretch
1:00 T-Spine Ext. (On Wall)
Metcon
Metcon (3 Rounds for reps)
E2MOM x 12
1. Max Calorie Row
2. Max 10m Shuttle Runs
3. Max Calorie Bike
4. Max Backward Sled Drag