12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Min Legs Up on Wall
2 Min Wall Split
90s Figure 4 Stretch (EL)
90s Couch Stretch (EL)
1 Min Calf Stretch Each Leg
Metcon
Metcon (3 Rounds for reps)
0 – 11
1 Mile Run + Max Strict Pull Ups
Rest 2
13 – 19
800m Run + Max Push Ups
Rest 2
21 – 25
400m Run + Max Air Squats
* Comment your run times