12th State CrossFit – CrossFit
Mobility
1:00 Calf Smash
1:00 Bent Knee Calf Stretch
1:00 Standing Hamstring Stretch
1:00 Pigeon
2:00 Legs on Wall
2:00 V Sit on Wall
Metcon
2:00 Rest Between AMRAPS
Metcon (AMRAP – Rounds and Reps)
AMRAP 8
150 Forward Sled Drag
15/12 Cal Bike
Metcon (AMRAP – Rounds and Reps)
AMRAP 8
50 Double Unders or 100 Singles
15/12 Calorie Row
Metcon (AMRAP – Rounds and Reps)
AMRAP 8
200 Run
20 Walking Lunge