12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
1 Min Pigeon Stretch (EL)
1 Min Banded Hamstring Stretch (EL)
2 Min Double Chest Stretch
1 Min Couch Stretch (EL)
1 Min Forearm Smash (EA)
COMP/SPORT
Front Squat (E2MOM x 5 )
5 Reps
@ 60%, 62.5%, 65%, 67.5%, 70%
Back Squat (E2MOM x 5)
5 Reps
@ 60%, 62.5%, 65%, 67.5%, 70%
Fitness
Metcon (6 Rounds for reps)
2 Min 10m Shuttle
2 Min Step Ups
1 Min 10m Shuttle
1 Min Step Ups
2 Min Slam Balls
2 Min Cal Row
1 Min Slam Balls
1 Min Cal Row
2 Min Air Squats
2 Min Cal Bike
1 Min Air Squats
1 Min Cal Bike
* Record the number of reps for each exercise
Metcon
Competition
100 Pull Ups (Time)
For Time
Sport
75 Pull Ups (Time)
For Time
Fitness
50 Pull ups for time (Time)
50 Pull ups for time
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.