12th State CrossFit – CrossFit
Mobility
2:00 Legs on Wall
30 Ankle Circles ea. Direction
20 Tib Raises
1:30 Calf Stretch
1:30 Pigeon Pose
1:00 Flow from Seal to Down Dog
1:00 Scorpion Stretch
Metcon
Metcon (AMRAP – Reps)
E2MOM x 15
1. Calorie Row
2. Calorie Bike
3. Shuttle Runs
* 5 Rounds Each
C. 34/30 (Both Machines), 20 Shuttle Runs
S. 30/24 (Both Machines), 16 Shuttle Runs
F. 24/20, 14 Shuttle Runs
* Shuttles are 25ft down and back
* 3 Point Touch : 2 feet 1 hand