12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Min Feet Up on Wall
2 Min Wall Split
60s Seal Stretch
90s Barbell Quad Smash (EL)
90s Barbell Lat smash (EA)
60s Seal Stretch
Metcon
Metcon (Time)
800m Run
40 * 30 *20 * 10
Air Squats
*Hollow Rocks*
1000m Row
40 *30 *20 *10
Ring Rows
*Seal Walk between Sets*
800m Run
* 40 Hollow Rocks Between Sets
* Seal walk will be 40 feet forward and 40 feet Backward