12th State CrossFit – CrossFit
Mobility
2 Rounds
:30 AMRAP Tib Raises
:45 SL Calf Raise (Floating Heel)
2 Rounds
1:00 Banded External/Internal Hip Opener
1:00 Banded Ankle Mob.
1:30 Banded Double Lat Stretch
1:00 Double Chest Stretch (Rig)
Metcon
Metcon (4 Rounds for reps)
5 Minutes of Work : 1 Minute Rest x 4
10 KB Clean and Jerks (EA)
200m Run
40 Air Squats
Max Burpee Box Jump Overs