12th State CrossFit – CrossFit
Mobility
2:00 Legs on Wall
1:00 Cobra Stretch
1:00 Childs Pose
1:00 Couch Stretch
1:00 Chest Stretch on Wall
1:00 Calf Stretch
Metcon
Metcon (Time)
800m Run
225 Air Squats
800m Run
150 Push Ups
800m Run
75 Pull Ups
800m Run
Options:
1: 5 Rounds of Cindy
2: 1 Round of 25 Pull Ups, 50 Push Ups, 75 Air Squats
Scale
180 Air Squats
90 Push Ups
45 Pull Ups
Options:
1. 5 Rounds of 3 Pull Ups, 6 Push Ups, 12 Air Squats
2. 1 Round of 15 Pull Ups, 30 Push Ups, 60 Air Squats