CrossFit Mt Juliet | 10/01/2019
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10/01/2019

01 Oct 10/01/2019

CrossFit Mt Juliet – CrossFit

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Pep in your step – up

Warm Up/Mobility

Low Back Smash

T-Spine Smash

Rowling (3 rounds, lunge penalty)

2 rounds

10 Scap Pull Ups

10 Hollow Arch Swings

3 Wall Walks

10 Shoulder Taps

Gymnastics

Metcon (Time)

Gymnastics Capacity

21-15-9 for time:

Strict Pull-ups*

Strict Handstand Push-ups*
*scale to kipping if needed

Metcon

Metcon (Time)

5 rds

20 Alt DB Snatch 50/35

20 DB Step Ups 50/35

20 MIN CAP

Post Workout Mobility

Classic Spinal Twist

Side Hip Opener

Summit Accessory

Metcon (Time)

Gymnastics

For time (10:00 cap):

25′ dual DB Lunge* (50’s/35’s)

3-6-9-12-15-18-21 strict Handstand Push-ups
*one DB held overhead, one in front rack

Metcon (No Measure)

Midline

Accumulate 2:00 in each position (any order):

A) Parallette Handstand Hold

B) L-Sit on Rings

C) Back Squat Bottom Hold (165/115)

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