12th State CrossFit – CrossFit
Mobility
2:00 Legs on Wall
1:00 Wall Split
1:00 Wall Squat in OH Position
1:00 Cobra
1:00 Childs Pose
1:00 Frog Stretch
1:00 Prone Front Rack Opener
Metcon (AMRAP – Rounds and Reps)
AMRAP 9
200m Run
10 Burpees Over Wall
Rest 1:00
Metcon (AMRAP – Rounds and Reps)
AMRAP 9
250m Row
150ft Farmers Carry
Rest 1:00
Metcon (AMRAP – Rounds and Reps)
AMRAP 9
500m Bike
150ft Backward Sled Drag