12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2:00 Legs on Wall
2:00 Wall Split
1:00 Down Dog Calf March
2:00 Banded Frog Stretch
1:30 Banded Internal/External Hip Mob.
2:00 Banded Lat Stretch
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 25
50 Cal Row
400m Run
30 Pull Ups
20 Cal Bike
100m Farmer Carry
100m = 1 Rep