12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
10 Band Pass Throughs
10 Band OHS
90s Banded Lat Stretch (EA)
90s Banded Shoulder Distraction (EA)
90s Banded Samson Stretch (EL)
90s Banded Hamstring Distraction (EL)
COMP/SPORT
Snatch + OHS (E90s x 8 )
1 Snatch + 1 OHS
@ 65, 70, 75, 65, 70, 75, 80, 85
Fitness
Metcon (8 Rounds for time)
E90s x 8 Alt
1. 30/20 Cal Machine
2. 30 Plank Pull Throughs
Metcon
Metcon (Time)
Comp:
3 RFT
500 m Row
15 Power Snatch (135/95)
5 Muscle Ups
Sport:
3 RFT
500 m Row
15 Power Snatch (115/75)
5 Burpee Pull Ups
Fitness:
3 RFT
500 m Row
15 Power Snatch (95/65)
5 Burpee Jumping Pull Ups
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.