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
(Seated Position)
1 Min Seated Side Straddle Stretch: Each Side x 2
Metcon
Metcon (Time)
For Time:
50 – 40 -30-20-10
Calorie Machine
* Accumulate Plank between each set of Calories
C. 2 Min Between Each Set
S. 90s Between Each Set
F. 1 Min Between Each Set
Home WOD
5k Run (Time)
Max Effort 5k Run
For Max Effort or Not