12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Rounds:
15 Band Pull Aparts
15 Band Face Pulls
6 Band Pass Throughs
Into:
1:30 Flowing Between Seal, Down Dog and Childs Pose
2:00 Frog Stretch
2:00 Couch Stretch
1:30 Double Banded Lat Stretch
1:30 Banded Internal Shoulder Mob.
1:00 Banded Tricep Stretch (Low Anchor)
Metcon
Swinger Dinger (Time)
2k Row
100 Wall Balls(20/14)
60 Pull Ups
Cap: 20 Min
S: 40 Pull Ups
F: 40 Ring Rows (16/10)