12th State CrossFit – CrossFit
Mobility
2 Rounds:
20 Tib Raises
15 Elevated Calf Raises
Into:
2:00 Banded Lat Stretch
1:00 Banded Internal Shoulder Mob
2:00 Double Chest Stretch
2:00 Calf Stretch(Bent and Straight Leg)
Metcon
Metcon (5 Rounds for reps)
Tabata
Calorie Machine
*
Sit Ups
*
Jump Rope
*
Burpee
*
Calorie Machine
Tabata = 20s on /10s rest for 8 rounds. Complete all 8 rounds on each exercise before moving to the next.
* Rest 1 minute while switching exercises
* Score for each round is your lowest number for each exercise.