12th State CrossFit – CrossFit
Mobility
2:00 Legs on Wall
1:00 Figure 4 on Wall
1:00 Cobra Stretch
1:00 Childs Pose
1:00 Calf Smash
1:00 Scorpion Stretch
Metcon
July 4th Hero Wod “Small” (Time)
3 Rounds: Partner or Solo
1k Row
50 Burpees
50 Box Jumps
800m Run
45 Min Cap