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
Metcon (AMRAP – Rounds and Reps)
25 Min AMRAP
500m Row
25 Sit Ups
400m Run
20 Burpees
Home WOD
Metcon (AMRAP – Rounds and Reps)
25 Min AMRAP
50 Walking Lunges
25 Sit Ups
100 Single Unders or 50 Double Unders
25 Burpees