12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Min Feet Up on Wall
2 Min Wall Split
90s Figure 4 Stretch (EL)
90s Hamstring Stretch
90s Barbell Forearm Smash (EA)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 25
500m Row
50 Walking Lunges
1 Min Hang From Bar
* Accumulate Time if you can’t do it unbroken
* Each 15s Counts for 1 rep