12th State CrossFit – CrossFit
Mobility
2:00 Legs on Wall
1:00 Wall Split
1:00 Figure 4 on Wall
1:00 Wall Squat
1:00 Calf Stretch on Wall
1:00 Pec Stretch on Wall
1:00 Lat Stretch on Wall
Metcon
Murph Prep (AMRAP – Reps)
EMOM 24
1. 200m Run (1 Rep)
2. 1 Round of Cindy
3. Rest
Cindy
5 Pull Ups 10 Push Ups 15 Air Squats
Scale: 3 Pull Ups, 6 Push Ups, 12 Air Squats