12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Min Pigeon Stretch (EL)
2 Min Prone Lat Stretch
10 Half Kneeling Wall Rotations (EA)
2 Min Double Chest Stretch
2 Min Calf Stretch (EL) 1 Min Knee Straight and 1 Min Knee Bent
2 Min Hamstring Stretch on Rig (EL)
Metcon
Metcon (Time)
Comp:
5 Rounds
60 Double Unders
30 Russian KB Swings (70/55)
15 TTB
Sport:
5 Rounds
40 Double Unders
30 Russian KB Swings (55/35)
10 TTB
Fitness:
5 Rounds
100 Single Unders
30 Russian KB Swings
15 Hanging Knee Raises