12th State CrossFit – CrossFit
Mobility
1:00 Straight Leg Calf Stretch
1:00 Bent Knee Calf Stretch
1:00 Calf Smash
1:00 Rag Doll
1:00 Kneeling Ankle Mob.
2:00 Bottom of Squat
Metcon
Metcon (AMRAP – Reps)
AMRAP 20
20 Calorie Bike
200m Run
40 Double Unders
40 Calorie Bike
400m Run
80 Double Unders
60 Calorie Bike
600m Run
120 Double Unders
*200m = 1 Rep