12th State CrossFit – CrossFit
Mobility
2:00 Legs on Wall
2:00 Wall Split
2:00 Childs Pose
2:00 Couch Stretch
1:00 Scorpion Stretch
1:30 Down Dog Calf March
Metcon
Metcon (4 Rounds for time)
Teams of 4
4 Rounds
1:3 Work to Rest Ratio
200/150m Row Sprint
150 ft Sled Push
10 Burpees
@ 30 Min Mark
Metcon (Distance)
12 Minutes
Run, Row or Bike
for Max Meters