12th State CrossFit – CrossFit
Mobility
2:00 Legs on Wall
2:00 Wall Split
1:00 Calf Smash (Foam Roller)
1:00 Quad Smash (Foam Roller or BB)
1:00 Hamstring Smash (Foam Roller)
1:30 Happy Baby
1:00 Pigeon Stretch
Metcon
Metcon (5 Rounds for time)
In Teams of 4
5 Sets
30/25 Cal Sprint
1:3 Work:Rest
* Teams use the same machine
* Echo = 25/20
Metcon (Distance)
@ 30 Min Mark
12 Min Max
Bike, Run or Row for Meters