12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
10 Cat/Cow
10 Seated Scapular Wall Slides
90s Couch Stretch (EL)
90s Hamstring Stretch on Rig (EL)
2 Min Wall Split
5 Prone Swimmers
10 Cat/Cow
Metcon
Metcon (4 Rounds for reps)
Comp:
E6MOM x 4
400m Run
15 Burpee Box Jump Overs (24/20)
18 T2B
21 Thrusters (95/65)
Sport:
E6MOM x 4
400m Run
12 Burpee Box Jump Overs (24/20)
14 T2B
16 Thrusters (75/55)
Fitness:
E6MOM x 4
400m Run
10 Burpee Box Step Overs
12 Hanging Knee Raises
14 Thrusters (65/45)
Each round start with the second exersice from the round before
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.