12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Min Feet Up on Wall
2 Min Wall Split
1 Min Figure 4 Stretch (EL)
1 Min Couch Stretch (EL)
1 Min Calf Stretch (EL)
Metcon
Metcon (AMRAP – Reps)
AMRAP 24
200m Run
200m Row
20 Sit Ups
400m Run
400m Row
40 Sit Ups
600m Run
600m Row
60 Sit Ups
800m Run
800m Row
80 Sit Ups ……
* Each 100M Counts as 1 Rep for both run and row