12th State CrossFit – CrossFit
Mobility
2:00 Legs on Wall
1:00 Figure 4 on Wall
1:00 Calf Stretch on Wall
1:00 Calf Smash
2:00 Weighted Straddle
1:00 Lat Roll
1:00 Sleeper Stretch
Murph Prep (AMRAP – Rounds and Reps)
AMRAP 20
200m Run
1 Round of Cindy
400m Run
2 Rounds of Cindy
600m Run
3 Rounds of Cindy
800m Run
4 Rounds of Cindy
1000m Run
5 Rounds of Cindy
200m = 1 Rep
Cindy = 30 Reps
Cindy
5 Pull Ups 10 Push Ups 15 Air Squats
Scaled Cindy
3 Pull ups 6 Push Ups 12 Air Squats