12th State CrossFit – CrossFit
Mobility
2:00 Legs on Wall
1:00 Wall Split
1:00 Figure 4 on Wall
1:00 Bottom of Squat on Wall
1:00 Cobra Stretch
1:00 Lizard Stretch
1:00 Rag Doll
Metcon
Metcon (3 Rounds for reps)
28 Minute Running Clock
1:40 on/ 20 Off x 4 Row or Bike
For Max Calories
@ 8 Minute Mark
AMRAP 12
60 Double Unders
30 Calorie Machine (use the machine you don’t use for the 1:40s)
15 Burpees
@ 20 Minute Mark
1:40 on/ 20 off x 4 Row or Bike
For Max Calories