12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
10 Cat/Cow
10 Rig Resisted OHS
90s Banded Shoulder Distraction (EA)
2 Min Prone Lat Stretch
90s Kneeling KB Calf Stretch (EL)
10 Rig Resisted Band OHS
Metcon
Metcon (6 Rounds for reps)
Comp:
EMOM x 24
1. 10 – 15 Cal Machine
2. 15 TTb
3. 1 Power Snatch + 3 OHS : Climbing
4. 12 Bar Facing Burpees
Sport:
EMOM x 24
1. 10 – 15 Cal Machine
2. 10 TTb
3. 1 Power Snatch + 3 OHS : Climbing
4. 10 Bar Facing Burpees
Fitness:
EMOM x 24
1. 10 – 15 Cal Machine
2. 10 – 15 Hanging Knee Raises
3. 3 Hang Snatch
4. 8 Bar Facing Burpees
* Record the numbers for each round that you hold and record your weight for each round in the comments
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.