12th State CrossFit – CrossFit
Mobility
2 Rounds
10 SL Calf Raise
15 Tib Raises
20 Plate Halos
Into:
2:00 Forearm Smash w/ BB
2:00 Quad Smash w/ BB
1:30 Couch Stretch
1:00 Frog Stretch
1:00 Happy Baby
Metcon
30:00 Running Clock
Metcon (Time)
For Time:
Buy In: 800m Run
Into
4 Rounds
12 DB Step Ups
18 C2B Pull Ups
30 Sit Ups
C:50/35
S:40/25 / Pull Up
F:Weight of Choice / Ring Row
@18:00 Mark (Weight)
EMOM 12
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