12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2:00 Feet on Wall
2:00 Wall Split
2:00 Figure 4
2:00 Banded Internal/External Hip Mob
2:00 Banded Frog Stretch
2:00 Banded Rhomboid Stretch
Metcon
Metcon (2 Rounds for reps)
2 Rounds
1 Min Max Cal Machine
1 Min Max Bar Hang
2 Min Max Cal Machine
2 Min Max Plank
3 Min Max Cal Machine
3 Min Max 10m Shuttle Runs
Rest 3 Min the Repeat
* Keep a running total of reps in 12 min.
Bar Hang : 1 Rep = 5s
Plank : 1 Rep = 10s
Shuttle: 1 Touch = 1 Rep
Must have a 3 Point touch. 2 Feet + 1 Hang