CrossFit Mt Juliet | 10/15/2019
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10/15/2019

15 Oct 10/15/2019

CrossFit Mt Juliet – CrossFit

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*Record scratch* *Freeze frame* Yup, that’s me. I bet you’re wondering how I got myself into this situation…

Mobility/Warm Up

Banded Heel Cord

OH Tissue Smash

1 Min Warm Up Jump Rope

1 Min Jump Rope Knock Out

10 PVC Pass Thrus

10 PVC Kang Squats

10 PVC Floor Scoop Good Mornings

Gymnastics

Metcon (AMRAP – Reps)

AMRAP 12:

recovery pace Row/Ski (cals)*

*on the 0:00, 4:00, and 8:00:

20 Abmat Sit-ups

20 Supermans

Metcon

Metcon (AMRAP – Rounds and Reps)

5 MIN AMRAP

40 DU/60 Singles

6 CTB

Rest 90 sec

Metcon (AMRAP – Rounds and Reps)

4 MIN AMRAP

30 DU/45 Singles

8 HSPU

Rest 90 sec

Metcon (AMRAP – Rounds and Reps)

3 MIN AMRAP

20 DU/30 Singles

10 Alt Pistol/ 10 Alt Lunges

Post Workout Mobility

Classic Calf

Double Plantar Flex

Summit Accessory

Metcon (Weight)

Weightlifting

Tempo Deadlift

5×1 (6061)*
*build to a moderate, not to exceed 55% 1RM

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