12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
10 Cat Cow
10 Rig Resisted OHS
90s Barbell Lat/ Tricep Smash (Each Arm) (Bar in Rack)
90s Pigeon Stretch (EL)
2 Min Double Chest Stretch in Rig
10 Rig Resisted
COMP/SPORT
Snatch Complex (E90s x 8 )
1 Power Snatch
1 Snatch Balance
1 OHS
Climbing
Fitness
Metcon (8 Rounds for reps)
E90s x 8 Alt
12/10 Cal Machine
Round 1. Max DB Snatches
Round 2. Max Air Squats
* goal is to have at least 30s to work on max movement.
Metcon
Metcon (Time)
Comp:
4 Rounds
400m Run
6 Wall Walks
12 DB Box Step Ups (50/35)
Sport:
4 Rounds
400m Run
4 Wall Walks
12 DB Box Step Ups (40/25)
Fitness:
4 Rounds
400m Run
3 Wall Walk
12 DB Box Step 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.