12th State CrossFit – CrossFit
Mobility
2:00 Legs on Wall
2:00 Wall Split
1:30 Forearm Stretch on Ground
1:00 Scorpion Stretch
1:00 Seal Stretch
1:00 Childs Pose
Metcon
Metcon (3 Rounds for time)
E4MOM x 9 Alternating
1. 150 Ft Prowler Push + 400m Run
2. 1k/800m C2Bike + Max Bar Hang
3. 100 Ft Seal Walk + 500/400m Row
*Seal Walk is 50 ft forward & 50 ft backward
Record Bar Hang Times
Comment Weight on Prowler Sled