CrossFit Mt Juliet | 1/10/20
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1/10/20

10 Jan 1/10/20

CrossFit Mt Juliet – CrossFit

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Pressing into the weekend

Warm Up/Mobility

Banded heel

Overhead tissue smash

1 min max singles

25’ inch worms

25’ Spider-Man’s

25’ bear crawls

Weightlifting

Shoulder Press (4×5 Tempo 3/2/1/1)

hold 2 front rack , 1 sec push up, 1 sec hold top, 3 sec descent

Metcon

Metcon (6 Rounds for time)

EVERY 2:00 x 6 SETS

30 Double Unders

10 Strict Press (65/45)|(45/35)

30 Double Unders

(Score is Each Round for Time)

Interval Training

Metcon (4 Rounds for reps)

3x/stations

1:00 Stations

:15sec transition b/t stations

:40 rest b/t Rounds

Db weight 35/20

STATION 1 max 60 sec

Alt. DB Snatch35/20

STATION 2

DB Plank Movers

*Hold Plank and Move DB from outside Left hand to outside Right hand and so on for full minute

STATION 3

DB Box Step-Up

STATION 4

Alt. Single DB Press – even out each side (I.e 3 on L 3 on R)
Keep a tally of all reps at each station

Post Workout Mobility

Banded OH Distraction

Med Ball Extension

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