12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
90s Hamstring Stretch on Rig (EL)
2 Min Double Chest Stretch
1 min Alt Scorpion
1 Min Alt Iron Cross
2 Min Wall Split
90s Couch Stretch (EL)
Metcon
Metcon (Time)
With A Partner
5k on Rower
P1 – Start on rower
P2 – Complete
5 Burpees Over Rower
10 KB Sumo Deadlift High Pulls
15 Box Jumps
20 Sit ups
When partner 2 finishes with the work partnera switch until 5k is complete
C. (70/55)
S. (55/35)
F. (44/26)
Metcon (Time)
Solo
2.5K on Rower
E3MOM
5 Burpees Over Rower
10KB Sumo Deadlift High Pulls
15 Box Jumps
20 Sit Ups
* Start on Rower
C. (70/55)
S. (55/35)
F. (44/26)
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.