12th State CrossFit – CrossFit
Mobility
2 Rounds
:30 AMRAP Tib Raises
15 SL Calf Raises (Floating Heel)
Into:
1:00 C Bicep Stretch (On Wall or Rig)
1:00 Prone Rhomboid Stretch
1:30 Couch Stretch
1:30 Pigeon Stretch
Metcon
Metcon (AMRAP – Reps)
AMRAP 7
2 DB Hang Snatch
2 Pistols
2 Shuttle Runs
4/4/4
6/6/6
8/8/8
Rest 1
8:00-15:00
Work Back With 7:00 Cap
C:50/35
S:40/25 : Pistols or Pistol Scales
F: Weight of Choice & Pistol Scales
Metcon (4 Rounds for time)
@16:00
E3MOM x 4
Bike Row or Run
500 Row
1k Bike
400 Run