12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Min Legs Up on Wall
2 Min Wall Split
90s Banded Samson Stretch Each LMin Calf eg
90s Banded Hamstring Stretch Each Leg
1 Calf Stretch Each Leg
Metcon
Metcon (Time)
For Time
1Mile Run
100 Lunges Total
800m Run
80 Air Squats
400m Run
40 Push Ups
200m Run
20 Strict Pull Ups
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.