12th State CrossFit – CrossFit
Mobility
2:00 Legs on Wall
2:00 Wall Split
1:00 Down Dog Calf March
1:00 Lizard Pose
1:30 Couch Stretch
2:00 Flow Between Seal, Down Dog & Childs Pose
Metcon
Metcon (4 Rounds for time)
Groups of 4
4 Rounds
15/12 Cal C2 Bike Sprint
100 Ft Banded Running
8 Squat Jumps * partner hold band around waist while jumping
100 Ft Banded Running
8 Squat Jumps
C. 18/15
F. 12/10
Metcon
Metcon (Distance)
@30:00
12 Min Cool Down
Row, Run or Bike