12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Min Legs Up on Wall
2 Min Wall Split
90s Figure 4 Stretch (EL)
1 Min Calf Stretch (EL)
90s Prone Lat Stretch
2 Min Double Chest Stretch
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 24
600m Run
1 Round of Candy
Candy = 20 Pull Ups
40 Push Ups
60 Air Squats
* Scale as needed
Each Run Counts as 3 Reps. 1 Rep Per 200m.