CrossFit Mt Juliet | 1/23/18
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1/23/18

23 Jan 1/23/18

CrossFit Mt Juliet – CrossFit


Sticks and stone may break my bones but ropes and whips excite me.

Warm Up/Mobility

Banded Heel Cord (oompah loompah)

Side Hip Smash

20 Mountain Climbers to start and finish

25ft of movement then Butt Kicker back to start

High Knees

Over the Fence/Under the Fence

Bunny Hops

Grapevine (left)

Grapevine (right)

Power Skips

Metcon

Metcon (Time)

50-40-30-20-10

Wall Balls (20/14)

100-80-60-40-20

Double Unders

Metcon (AMRAP – Reps)

Lactate Clearance

8 rounds:

0:20 Max reps Deadlift (bodyweight)

0:40 Alternating Pistols (sub with Alternating Lunge)

**every other 0:40 perform slow PVC Good Mornings
round 1 perform pistols, round 2 perform good mornings, etc… score is total number of deadlifts completed

Post Workout Mobility

Classic Calf Mob

Double Plantar Flexion

Summit Accessory

Metcon (No Measure)

Midline Conditioning

4 sets, not for time:

7 Glute Ham Raises

14 Pausing Hip Extensions

21 GHD Sit-Ups
**if unable to perform a full Glute-ham Raise, decrease the range of motion so that you can complete the movement without breaking form

**pause for 2 sec. at the top of the hip extension

Instruction

https://www.youtube.com/watch?v=w_7UaXfsbaw

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