12th State CrossFit – CrossFit
Mobility
2:00 Legs on Wall
1:30 Wall Split
1:00 Figure 4 On Wall
1:30 Couch Stretch
1:00 Calf Stretch
1:00 Childs Pose
Metcon
Metcon (3 Rounds for reps)
30 Min Running Clock
Bike or Row For Max Calories
1:40 on/ 20 Off x 5
Into
AMRAP 10
5 Shuttle Runs
10 Line Facing Burpees
into
Bike or Row For Max Calories
1:40 on/ 20 off x 5
1 Shuttle = 25 ft Down and Back
3 pt Touch: 2 Feet + 1 Hand
First Round = First Set of Cals
Second Round = AMRAP Reps
Third Round = Second Set of Cals