12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
90s Bicep Stretch Against Wall (Each Arm)
90s KB Lat Smash (Each Arm)
90s KB Calf Smash (Each Leg)
90s KB Calf Stretch (Each Leg)
Metcon
Metcon (Time)
For Time: With Partner
150 Sit Ups
125 Calorie Machine
100 Pull Ups
75 Devil Press
* Partner 1 Works on For Time
* Partner 2 Runs 200m
* Continue to switch until workout is complete
C. (50/35) (C2B Pull Ups)
S. (40/25)
F. Your Choice DB (100 Jumping Pull ups or Ring Rows)
Metcon (Time)
For Time: Solo
75 Sit Ups
50 Cal Machine
50 Pull Ups
25 Devils Press
* E2MOM : 200m Run
C. (50/35) (C2B Pull Ups)
S. (40/25)
F. Your Choice DB (50 Jumping Pull ups or Ring Rows)
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.