12th State CrossFit – CrossFit
Mobility
1:30 Legs on Wall
1:00 Wall Split
2:00 Couch Stretch
1:30 Pigeon Pose
1:00 Hip 90-90s
1:30 Childs Pose
1:00 Calf Stretch
Metcon
Metcon (5 Rounds for reps)
E2MOM x 15
1. Calorie Row
2. Calorie Bike
3. Shuttle Runs
* 5 Rounds Each
C. 34/30 (Both Machines), 16 Shuttle Runs
S. 30/24 (Both Machines), 14 Shuttle Runs
F. 24/20, 12 Shuttle Runs
* Shuttles Are 25ft down and back
* 3 Point Touch : 2 feet 1 hand
Compare to 11/3/2022