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

17 Oct 10/17/17

CrossFit Mt Juliet – CrossFit


When you finally get your bar muscle up but then they program ring muscle ups

Warm Up/Mobility

Anterior Compartment Smash (snow angel)

Glute Smash

10 Arm Swing Hugs

10 Plated Fly’s (5lbs/2.5lbs)

then

2 rounds

5 Ring Pull Ups (sub hollow/arch swings if you can’t pull up)

10 Push Ups

15 Air Squats

Weightlifting

Front Squat (6×4 @ 80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

6 Ring Muscle Ups

6 Ring Dips

18 Pistols
SUGGESTED SCALES

6 Chest to bar pull ups

12 Box Dips or Push Ups

18 Lunges (or 36 Air Squats)

Post Workout Mobility

Lateral Side Opener

Couch Stretch

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