CrossFit Mt Juliet | 1/30/18
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1/30/18

30 Jan 1/30/18

CrossFit Mt Juliet – CrossFit

Warm-up


Flyin’ Brian going up on a Tuesday.

Warm-up (No Measure)

Bonesaw Calf Smash

Overhead Tissue Smash

25 ft. of each (20 Jumping Jacks at beginning and end)

Walking Quad Stretch

Zombie Walk

Butt Kicks

High Knees

Walking Lunge

*Meet at computer for movement discussion/demo

Workout Warm Up:

3 Rds

6 Box Jumps

4 OH DB Lunge

1 Bar Muscle Up (hardest pull up scale)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

15 Box Jumps (24/20)

10 Alt. DB Overhead Lunge Steps (50/35)

5 Bar Muscle Ups

Metcon (AMRAP – Reps)

Lactate Clearance

6 rounds:

0:20 max reps T2B/Knee Raise

0:40 Ab-mat Sit-ups
score is total number of T2B completed

Post Workout Mobility

Banded Lateral Opener

Lateral Side Opener (yoga sit)

Summit Accessory

Front Squat (1 x 7)

Build to today’s heavy 7-rep

Front Squat (1 x 5)

Build to today’s heavy 5-rep

Front Squat (1 x 3)

Build to today’s heavy 3-rep

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