CrossFit Mt Juliet | 1/09/2020
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1/09/2020

09 Jan 1/09/2020

CrossFit Mt Juliet – CrossFit

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Toes to bar? I though you said goes to bar…

Mobility/Warm Up

Banded heel cord

Overhead Rib Mob

Knockout style skipping rope

10 Hollow/Arch Swings

10 knee/straight leg raises

Metcon

Metcon (AMRAP – Rounds and Reps)

Workout

PARTNER WORKOUT

IN TEAMS OF 3…

AMRAP x 13 MINUTES

P1 Completes…

6 Toe 2 Bar

14 Russian KB Swing (70/53)|(53/35)

24 Double Unders

While P2…

Wall Sit Hold

While P3…

Rests

*P1 works while P2 holds Wall Sit and P3 Rests. P1 completes a full round of the AMRAP then switches with P2. Then P2 switches with P3 and so on. Athletes must rotate in order.

Skill

Metcon (Time)

Strength/Skill

3 SETS

10 Tempo Push-ups (22X1)*

12 Pull- ups
*tempo x = explode to top of push-up hold 1 sec descent 2 sec, hold bottom 2 sec*

Post Workout Mobility

Classic calf

Classic lat tricep

Monostructural

Metcon (Weight)

DOUBLE EMOM

EMOM x 8 MINUTES

MIN 1 – 12 Up-Down Alt. Box Step-Ups

MIN 2 – 10/8 erg Cal

-Rest 2:00-

EMOM x 8 MINUTES

MIN 1 – 20 KB Sumo Deadlift High Pulls

MIN 2 – 10/8 Cal. Bike

(Score is Weight)

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