12th State CrossFit – CrossFit
Metcon
Metcon (5 Rounds for reps)
Tabata
Row for Calories
*
Burpees
*
Sit Ups
*
Double Unders
*
Bike for Calories
Tabata = 20s on/ 10s off x 8
* = 1 Min Rest
Score = total Reps Each Exercise
Mobility
Metcon (No Measure)
5 Prone Swimmers
2 MIn Prone Lat Stretch
10 Seated Scapular Wall Slides
2 Min Double Chest Stretch
2 Min Couch Stretch (EL)
90s Calf Stretch (EL)