12th State CrossFit – CrossFit
Mobility
2:00 Legs on Wall
1:00 Standing Quad Stretch
1:00 Calf Stretch
1:00 Bent Knee Calf Stretch
1:30 Childs Pose
1:00 Seal Position
Metcon (2 Rounds for reps)
Metcon
1 Minute Bike for Max Calories
1 Minute Double Under
2 Minutes Bike for Max Calories
2 Minutes Double Under
3 Minutes Bike for Max Calories
3 Minutes Double Under
Rest 2
3 Minutes Row for Max Calories
3 Minutes Shuttle Runs
2 Minutes Row for Max Calories
2 Minutes Shuttle Runs
1 Minute Row for Max Calories
1 Minute Shuttle Runs