12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
10 Cat/Cow
5 Prone Swimmers
2 Min Double Chest Stretch
5 Prone Swimmers
10 Seated Scapular Wall Slides
90s Couch Stretch (EL)
90s Hamstring Stretch against Rig (EL)
Metcon
Fire Corn (Time)
3 Rounds
25 Burpees
25 Sumo Deadlift High Pulls
2 Rounds
50 Double Unders
50 Sit Ups
1 Round
75 Cal Bike
75 Thrusters
C.(75/55)
S. (65/45) 3 Rds 20/20, 2 Rds 45/45, 1 Round 60/60
F. (45/35) 3 Rds 15/15, 2 Rds 40/40, 1 Round 50/50