CrossFit Mt Juliet | 1/6/2020
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1/6/2020

06 Jan 1/6/2020

CrossFit Mt Juliet – CrossFit

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It’s Monday, come out swinging

Mobility/Warm Up

Barbell Quad roll out

Lower back smash

Warm-up (No Measure)

10

Kb R then L bent row

Kb goblet squats

Kb Cossack squats

Empty Barbell

Kang squats

Cossack squats

Weightlifting

Metcon (Weight)

Back squat
Rep scheme

8-6-4-4

Add weight each set

Rest 90 secs each set

Metcon

Metcon (Time)

3 ROUNDS FOR TIME

21 KB Swings (53/35)

15/12 Cal Row

9 Back Squats (135/95)

(Score is Time)

Metcon (Weight)

EMOM x 9 MINUTES

MIN 1 – 15/12 Cal. Bike

MIN 2 – 12 Lateral Box Step-Overs

MIN 3 – 20 Alt. DB Snatches

(Score is Weight)

Post Workout Mobility

Couch Stretch

Seal Stretch

Metcon

2-3 SETS FOR QUALITY

10 Alt. Deadbugs

10/10 Single Arm DB High Pulls

5/5 Side Plank Rotations

(No Measure)

Accessory

Metcon (No Measure)

1 Round

5:00 Stations

1:00 Rest b/t Stations

STATION 1

3 Burpees Every Minute then…

Run for Distance

STATION 2

3 Burpees Every Minute then…

Bike for Distance

STATION 3

3 Burpees Every Minute then…

DB Devil’s Press

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