12th State CrossFit – CrossFit
Mobility
2:00 Legs on Wall
1:00 Straddle Stretch
1:00 Seal Stretch
1:00 Lizard Stretch
1:00 Twisted Lizard
1:00 Calf Stretch on Wall
Metcon
Metcon (AMRAP – Reps)
24 Minute Running Clock
2 Minutes Work/1 Minute Rest (Alternating)
1. 15/12 Calorie Bike + Max Backward Sled Drag
Rest 1 Minute
2. 15/12 Calorie Row + Max Sit Ups
Rest 1 Minute
1 Length = 1 Rep for BW Sled Drag