CrossFit Mt Juliet | 10/11/17
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10/11/17

11 Oct 10/11/17

CrossFit Mt Juliet – CrossFit


Warm Up/Mobility

OH Tissue Smash (ice cream cone)

Quad Smash

Complete in any order

10 Hollow/Arch Swings

10 Lat Pull Downs

10 Assault Bike Cals

10 Burpees

Gymnastics

Metcon (No Measure)

5×5 Strict Pull Ups

Add weight if possible, scale to slow negatives or banded strict pull ups if necessary

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Post Workout Mobility

Hip ER w/ Flexion (pigeon)

Lateral Hip Opener (yoga sit)

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