CrossFit Mt Juliet | 10/23/2019
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23 Oct 10/23/2019

CrossFit Mt Juliet – CrossFit

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Boys can have nice racks too

Mobility/Warm Up

Super Front Rack

Anterior Compartment Stretch

PVC Pipe Front Rack Stretch

PVC Pipe Pass Thrus

10 Jumping Squats


Floor Scoops

Quad Stretch

Over Fence/Under Fence (r)

Over Fence/Under Fence (l)


Lunge w/ arm swing hug

10 Cossack Squats


Metcon (Weight)

Every 1:30 for 6 rounds:

1 Pausing Front Squat + 1 Front Squat (build)
3 second pause in bottom of squat


Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

8 Push Ups

16 Pistol

24 Sit Ups

Post Workout Mobility

Couch Stretch

Banded Lateral Opener

Summit Accessory

Metcon (No Measure)


3 supersets:

5 Bench Press (start heavy-ish and build)

10 tempo Glute Bridges (40X6)

15 weighted GHD Hip Extensions (20/14)
*rest 1:00-2:00 between supersets

Metcon (Time)


For time:

400m Sandbag Bear Hug Walk (100/50)
*after every drop, complete 5 Sandbag Squats

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