12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
1 Min Hamstring Stretch on Rig (EL)
5 Cat/Cow
1 Min Seal Stretch
5 Cat/Cow
1 Min Pigeon Stretch (EL)
5 Cat/Cow
1 Min Couch Stretch (EL)
COMP/SPORT
Deadlift/Strict Strength
E2MOM x 6
5 Deadlifts @ 60-65%1RM
5 Strict Pull Ups – Weighted if Possible
Deadlift (E2MOM x 6 )
5 Deadlifts @ 60-65%1RM
Strict Pull Ups (E2MOM x 6 )
5 Strict Pull Ups
* Weighted if Possible
Fitness
Metcon (6 Rounds for reps)
E2MOM x 6
15/12 Cal Machine
Round 1. Max HR Push Ups
Round 2. Max Seated Banded Row
or
Pull Up Progressions
Metcon
Metcon (AMRAP – Rounds and Reps)
Comp:
AMRAP 15
15/12 Cal Machine
15 DB Deadlifts
15 TTB
15 DB Floor Press
(50/35)
Sport:
AMRAP 15
15/12 Cal Machine
15 DB Deadlifts
10 TTB
15 DB Floor Press
(40/25)
Fitness:
AMRAP 15
12/10 Cal Machine
15 DB Deadlifts
10 Hanging Knee Raises
15 DB Floor Press
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.