12th State CrossFit – CrossFit
Mobility
2:00 Legs on Wall
1:00 Figure 4 on Wall
1:00 Wall Squat w/ Arms OH
1:00 Cobra
1:00 Lizard w/ Rotations
1:00 Childs Pose
1:00 Bottom of Squat
32:00 Running Clock (Time)
EMOM 7
400/300m Bike
Rest 2:00
Metcon (AMRAP – Rounds and Reps)
AMRAP 14
40 Step Ups
40 Sit Ups
400m Run
Rest 2:00
Metcon (Time)
EMOM 7
200m/150m Row