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 (5 Rounds for time)
Teams of 4
5 rounds
Comp:
30/25 Cal Sprint
1:3 / Work: Rest
Sport/Fitness:
25/20
Echo Bike: 25/20
Metcon (Distance)
@ 30 Minute Mark
12 Minutes Max
Bike, Run or Row
for Max Meters