12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
90s Barbell Calf Smash
90s Min Banded Shoulder Distraction (EA)
90s Double Chest Stretch
90s Hamstring Stretch On Rig (EL)
90s Prone Lat Stretch
Metcon
Metcon (Time)
120/100 Cal Row
Then
12 Rounds (ABA Partner Style)
10 Hang Cleans
12 Box Jumps Overs
10 TTB
Then
120/100 Cal Row
C. (135/95)
S. (95/65)
F. (75/55) (Box Step Overs) (Hanging Knee Raises)
Cap: 30 MIn
Metcon (Time)
70/60 Cal Row
Then
6 Rounds
10 Hang Cleans
12 Box Jump Overs
10 TTB
Then
70/60 Cal Row
C. (135/95)
S. (95/65)
F. (75/55) (Box Step Overs) ( Hanging Knee Raises)
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.