12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2:00 Legs on Wall
2:00 Wall Split
1:30 Childs Pose
1:00 Down Dog Calf March
1:30 Lizard Stretch
2:00 Double Chest Stretch
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 24
800m Bike
80 Double Unders
80 Ft Seal walk (40 forward/40 Backward)
600m Row
60 Double Unders
60 Hollow Rocks
400m Run
40 Double Unders
40 Sit Ups
200m Farmer Carry
20 Double Unders
20 Toes to Rings
* Each 100m = 1 Rep
* Seal Walk 40 ft = 1 Rep
* Single Unders (2:1)