12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Rounds:
20 Tib Raises
10 Calf Raise
10 Bent Knee Calf Raise
Into:
1:00 Down Dog Calf March
2:00 Banded Samson Stretch
2:00 Banded Frog Stretch
1:00 Front Split
2:00 Legs on Wall
2:00 Wall Split
Metcon
Metcon (4 Rounds for reps)
E3MOM x 4
1. 1k/900 Bike + Max Ring Rows
2. 1k /900 Bike + Max Burpees
3. 1k/900 Bike + Max Box Step Ups
4. 1k/900 Bike + Max Sit Ups
Rest 3 Minutes
.7/.62 Echo
Metcon
Metcon (Time)
@ 15 Min Mark
For Time
500m Bike
20 Ring Rows
500m Bike
30 Burpees
500m Bike
40 Step Ups
500m Bike
50 Sit Ups
.35/.31 Echo