12th State CrossFit – CrossFit
Mobility
1:00 Straight Leg + Bent Leg Calf Stretch
1:00 Down Dog Calf March
1:00 Seated Hamstring Stretch
2:00 Seated Straddle
2:00 Lizard Stretch
2:00 Childs Pose
Metcon
Metcon (Time)
100 – 80 – 60 – 40 – 20
Double Unders
50 – 40 – 30 – 20 – 10
Calorie Row
5 – 4 – 3- 2- 1
Sled Push Length
*Single Unders = 2x Double Under Volume