12th State CrossFit – CrossFit
Mobility
2 Rounds
5 Slow Jefferson Curls
10 Prone Press Ups
Into:
1:00 Cobra Stretch (Seal Position with feet and Knees on wall)
1:00 Childs Pose with Hands on Foam Roller
1:00 Upper Back Foam Roll with Arms in OHS Position
1:00 Quad Roll
1:00 Glute Roll
Metcon (Time)
10 – 20 – 30 – 20 – 10
Slamballs
Sit Ups
– 400m Run Between Sets