12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2:00 Feet on Wall
2:00 Wall Split
2:00 Couch Stretch
1:30 Down Dog Calf March
2:00 Banded Internal/External Hip Mob
2:00 Banded Frog Stretch
2:00 Banded Rhomboid Stretch
Metcon
Metcon (Time)
26 Min Running Clock
Row or Bike
1:40 On/ 20 Off x 4
@ 8 Min Mark
10 Min Window
Annie
50 – 40 – 30 – 20 – 10
Double Unders
Sit Ups
@ 18 Min Mark
Row or Bike
1:40 On/ 20 Off x 4
* Switch Machines on the back end.
* Record your Annie Time
Metcon (2 Rounds for distance)
1. Lowest Round of Meters on Rower
2. Lowest round of Meters on Bike