12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
5 Prone Swimmers
10 Band Pull Aparts (Red)
2 Min Couch Stretch Each Leg
10 Half Kneeling Wall Rotations
2 Min Double Chest Stretch
10 Band Pull Aparts
5 Prone Swimmers
COMP/SPORT
Thruster (10 Min to Find Heavy Double )
Fitness
Metcon (6 Rounds for reps)
EMOM 12
Min 1. Max Cal Machine
Min 2. Rest
Metcon
Above Average (Time)
For Time
30 Burpee
30 Thrusters
1k Row or 2K Bike
30 Thrusters
30 Burpees
C. 115/80
S. 95/65
F. 75/55
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.