12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
1 MIn Seal Stretch
2 Min Couch Stretch (EL)
2 MIn Hamstring Stretch on Rig (EL)
2 Min Wall Split
2 Min Banded Wall Squat (Band under back and around both knees)
1 Min Seal Stretch
Metcon
Metcon (5 Rounds for time)
Comp:
E5MOM x 5
3 Muscle Ups
6 Hang Clean and Jerk (155/105)
12 Bar Facing Burpees
18/15 Cal Machine
24 Sit Ups
Sport:
E5MOM x 5
6 Dips
6 Hang Clean and Jerk (135/85)
12 Bar Facing Burpees
15/12 Cal Machine
24 Sit Ups
Fitness:
E5MOM x 5
6 Box Dips
6 Hang Clean and Jerk (95/65)
10 Bar Facing Burpees
12/10 Cal Machine
24 Sit Ups
Each round you start with the next exercise.
Round 2- Begin with Hang Clean and Jerks and finish with Muscle ups
Round 3 – Begin with Bar Facing Burpees and Finish with Hang Clean and Jerks
Etc.
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.