12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Min Legs up on Wall
90s Calf Smash on Bar or KB (EL)
1 Min Banded Samson Stretch (EL)
90s Quad Smash with KB or Bar (EL)
2 Min Double Chest Stretch
Metcon
Metcon (5 Rounds for time)
Comp:
E5MOM x 5
75 – 50 Double Unders
25 Wall Balls
15 Box Jump Overs
10 S2Oh
5 Squat Cleans (155/105)
Sport:
E5MOM x 5
50 – 35 Double Unders
20 Wall Balls
15 Box Jump Overs
10 S2Oh
5 Squat Cleans (135/95)
Fitness:
E5MOM x 5
100 Single Unders
20 Wall Balls
15 Box Step Overs
10 S2Oh
5 Squat Cleans (95/65)
Each 5 min interval start with second exercise from the last interval. Ex Round 2 starts with Wall Balls and finishes with JumpRope
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.