12th State CrossFit – CrossFit
Mobility
2:00 Legs on Wall
2:00 Wall Split
1:30 Couch Stretch
1:00 Pigeon Stretch
1:00 Down Dog Calf March
1:00 Flow Between Seal and Down Dog
Metcon
Metcon (4 Rounds for time)
In Teams of 4
1:3 Work to Rest Ratio
4 Rounds
450 Ft Sled Drag (AFAP)
3 Plates on the Sled
* Take one off after each 150 Ft
* Put 5Lb plate between plates for easy removal
* Partner 3 changes weights for Partner 1 and vice versa
* Partner 4 changes weights for Partner 2 and vice versa
Metcon (Distance)
@ 30 Minute Mark
12 Minutes Run, Bike or Row for Max Meters
* Go as fast or as slow as you want just don’t stop!