CrossFit Mt Juliet | 1/8/2020
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1/8/2020

08 Jan 1/8/2020

CrossFit Mt Juliet – CrossFit

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Ski Mt Juliet!

Weightlifting

Warm Up/Mobility

Psoas smash

Side hip smash

Wrist Stretch

10 star jumps

10 Cossack squats

25 ‘ pwr skips

25’ quad stretch

Tempo Front Squat (4×5 (32×1))

from the rack, perform the prescribed number of Tempo Front Squat at the prescribed tempo (down, bottom, stand, top)
3sec descent, 2 sec bottom explode up 1 sec at top.

Keep load light/moderate

Metcon

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 – 15 KB or DB Push Press

MIN 2 – 10/8 Erg Cals

MIN 3 – 15 Box Jumps

(Score is Weight)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

10 Front Squats (95/65)

10 Burpees Over Bar

(Score is Rounds + Reps)

Post Workout Mobility

Pigeon Pose

Seal Stretch

Gymnastics

“TABATA”

TABATA 1 – Hollow Hold

-Rest 1:00-

TABATA 2 – Deadbugs

*Complete all 8 Rounds of T1 then transition to T2.

(No Measure)

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