12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Min Forearm Smash on KB (EA)
90s Childs Pose
2 Min Calf Smash with KB (EL)
90s Double Chest Stretch
Metcon
0 – 15
Smokey Mountian
10 – 20 – 30 – 20 – 10
KB Swings
Burpees
15 – 25
Annie
+ Max Cal Machine
Smokey Mountain (Time)
10 – 20 – 30- 20 – 10
KB Swings
Burpees
C. (70/55)
S. (55/35)
F. (44/26)
Metcon (AMRAP – Reps)
@ 15 Min Mark
Annie
50-40-30-20-10
Double Unders
Sit Ups
Complete Max Cal Machine until 25 Min Mark when finished with Annie
C/S. As Written
F. Singles
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.