12th State CrossFit – CrossFit
Mobility
2 Rounds
:30 AMRAP Tib Raises
16 Banded Hip Flexor Raises
Into:
2:00 Couch Stretch
1:30 Pigeon Pose
1:00 Lizard Stretch
1:30 Prayer Stretch on Box
1:30 Down Dog Calf March
Metcon
Metcon (AMRAP – Reps)
5 Minutes Work & 1 Min Rest x 4
500/400m Row
40 Double Unders
20 Russian KB Swings
10 Goblet Walking Lunges
Max Farmers Carry
F: 80 Singles or 40 Penguin Hops
*Score is Farmer Carry Lengths
1 Length = 50ft