12th State CrossFit – CrossFit
Mobility
2:00 Legs on Wall
2:00 Wall Split
1:30 Couch Stretch
1:00 Down Dog Calf March
1:00 Scorpion Stretch
1:00 Banded Ankle Mob.
1:30 Banded Internal/External Hip Mob.
1:00 Banded Tricep Stretch
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 30
1k Bike
20 Toes to Ring
300ft Forward Sled Drag
40ft Seal Walk (Down and Back)
500m Row