12th State CrossFit – CrossFit
Mobility
2:00 Legs on Wall
1:00 Figure 4 On Wall
2:00 Straddle
1:00 Seated Hamstring Stretch (EL)
1:00 Scorpion Stretch
1:00 Seal
1:00 Childs Pose
Metcon
Metcon (Time)
Tabata Row
*Rest 1:00
Tabata Sled Push
*Rest 1:00
Tabata Bike
Rest 2 Minutes
@ 16 Min Mark
* Keep a running total of all reps then complete the total for time
* Goal is to be sub 12
*Record Time
*Comment Calories / Sled Reps