12th State CrossFit – CrossFit
Mobility
2:00 Legs on Wall
2:00 Wall Split
1:00 Straight Leg Calf Stretch
1:00 Bent Leg Calf Stretch
1:00 Internal Shoulder Mob.
2:00 Double Chest Stretch
Metcon
Metcon (5 Rounds for time)
E5MOM x 6
400m Run
10 Pull Ups
20 Push Ups
30 Air Squats
If work can’t be completed in 5 minutes, scale reps to 6 Pull Ups, 12 Push Ups and 24 Air Squats.