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 (EL) (Against Rig)
90s Calf Stretch (EL)
Metcon
Metcon (6 Rounds for reps)
3:00 of Work / 60s Rest x 6
400m Run Rounds 1/3/5
500m Row or 1K Bike Rounds 2/4/6
Round 1/4 Max Sit Ups
Round 2/5 Max Air Squats
Round 3/6 Max Double Unders