12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
2 Min Feet Up on Wall
2 Min Wall Split
1 Min Figure 4 Stretch (EL)
1 Min Calf Stretch (EL)
1 Min Barbell Lat Smash (EA)
Metcon
Metcon (Time)
1 Mile Run
50-40-30-20-10
Air Squats
25 -20- 15 – 10- 5
Push ups
800m Run
50 – 40 – 30- 20 – 10
Sit Ups
25 – 20 – 15 – 10 – 5
Pull Ups
Sport: 10 Pull Ups Each Round
Fitness: 10 Ring Rows Each Round
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.