12th State CrossFit – CrossFit
Mobility
2:00 Legs on Wall
1:30 Straddle on Wall
1:00 Cobra Stretch
1:00 Wrist Stretch on Floor
1:00 Childs Pose
1:00 Pigeon Pose
2:00 Frog Stretch
Metcon
Metcon (Time)
800m Run
25 – 20 – 15 – 10 – 5
Pull Ups
Push Ups
800m Run
50 – 40 – 30 – 20 – 10
Sit Ups
Air Squats
800m Run
Scaled:
800m Run
20 – 15 – 10 – 5
Pull Ups
Push Ups
800m Run
40 – 30 – 20 – 10
Sit Ups
Air Squats
800m Run