12th State CrossFit – CrossFit
Mobility
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 (Time)
For Time:
4 Rounds
400m Run
20 Pull ups
40 Push Ups
60 Air Squats
* If you need to Scale Reps: 10 Pull Ups, 20 Push Ups, 30 Air Squats