CrossFit Mt Juliet | 10/24/2019
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10/24/2019

24 Oct 10/24/2019

CrossFit Mt Juliet – CrossFit

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BO knows squats

Mobility/Warm Up

Quad Smash

Super Front Rack

10 PVC Pipe

Pass Thru’s

Good Mornings

OHS

Sotts Press

10 Hollow/Arch Swings

10 Empty Bar Back Squats

10 Ring Rows

10 Empty Bar Front Squats

10 Hollow Body Pull Downs

10 Empty Bar OHS

Metcon

Metcon (Time)

Teams of 2

800m Partner Run

40 Back Squats 115/75

40 Pull Ups

30 Front Squats 115/75

30 Chest to Bar

20 OHS 115/75

20 BMU

800m Partner Run

Monostructural

Metcon (No Measure)

(optional)

5 rounds for quality:

1:00 light Row/Bike/Ski

0:40 moderate Row/Bike/Ski

0:20 fast Row/Bike/Ski

Post Workout Mobility

Banded Lateral Opener

Lateral Hip Opener

Summit Accessory

Metcon (No Measure)

Gymnastics

15:00 of Muscle-up Drill practice

*see link for a demo video on the various drills: https://www.youtube.com/watch?v=RpCO7o9C95I&t=26s

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