12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
90s Min Pigeon Stretch (EL)
90s Couch Stretch (EL)
90s Hamstring Stretch off Box (EL)
90s Prone Lat Stretch on Box
90s Double Chest Stretch
COMP/SPORT
Front Squat (E2MOM x 5)
5 Reps
@65%, 67.5%, 70%, 72.5%, 75%
Back Squat (E2MOM x 5 )
5 Reps
@65%, 67.5%, 70%, 72.5%, 75%
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
1k Bike
75 Step Ups
50 Double Unders or 100 Singles
25 Hanging Straight Leg Raises
Metcon
Metcon (Time)
100 Calorie Machinie
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.