12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
90s Banded Samson Stretch Each Leg
90s Banded Hamstring Stretch Each Leg
2 Min Wall Split
90s Couch Stretch Each Leg
COMP/SPORT
Front Squat (E2MOM x 5 )
5 Reps
@55%, 57.5%, 60%, 62.5%, 65%
* if you don’t have a max start light to moderate and add 5 – 10lbs Each Set
Back Squat (E2MOM x 5 )
5 Reps
@55%, 57.5%, 60%, 62.5%, 65%
* if you don’t have a max start light to moderate and add 5 – 10lbs Each Set
Fitness
Metcon (3 Rounds for reps)
AMRAP 6: Rest 1 x 3
1k/900m Bike
20 Pate G2OH
40 Plate Hops
20 Sit Ups
Max Reverse Lunges
* Count Lunges ONLY
* If you don’t make it to Lunges on First Round Eliminate Plate Hops
Metcon
Metcon (Time)
For Time:
50 Burpee Box Jump Overs
* 6 Min Cap
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.