12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
90s Banded Hamstring Distraction (EL)
5 Prone Swimmers
10 Banded OHS (Black Band If Possible: Hands as Close As Possible)
2 Min Double Chest Stretch in Rig
10 Banded OHS (Same as Above)
5 Prone Swimmers
90s Banded Samson Stretch (EL)
Ounces of Water (yesterday)
Ounces of water (AMRAP – Reps)
Record your total from yesterday!
Goal: 60-80 oz per day
Replacing your favorite sugary beverage with water is one of the easiest ways to decrease inflammation, prevent unwanted weight gain, and stave off chronic disease. Make this one small change to put yourself on a healthier path this month!
**Note: It is actually possible to drink too much water. Rapid excessive consumption can lead to low sodium levels which can be harmful. 60-80 oz per day is a good target range.
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner
AMRAP 20
Partner 1
10 Deadlifts
20 Push Ups
30 Sit Ups
Partner 2
Max Cal Machine
C. (245/175)
S. (205/145)
F. (135/85)
Metcon (AMRAP – Rounds and Reps)
Solo
AMRAP 20
10 Deadlifts
20 Push Ups
30 Sit Ups
40/30 Cal Machine
C. (245/175)
S. (205/145)
F. (135/85)