CrossFit Mt Juliet | 10/3/17
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10/3/17

03 Oct 10/3/17

CrossFit Mt Juliet – CrossFit


Is it worth it, let me work it. I put my mat down, flip it and reverse it

Warm Up/Mobility

Banded Wrist Distraction

Hamstring Ball Smash

2 min Jump Rope

10 Jumping Squats

10 Arm Swing Hug Lunges

Metcon

Metcon (AMRAP – Reps)

Team Series Event 7

On a 20:00 clock for max reps/pounds

Partner 1:

0:00-2:00 Handstand Push Ups

2:00-4:00 Rest

4:00-6:00 Double Unders

6:00-8:00 Rest

8:00-10:00 1RM Back Squat

Partner 2:

10:00-12:00 1RM Back Squat

12:00-14:00 Rest

14:00-16:00 Double Unders

16:00-18:00 Rest

18:00-20:00 Handstand Push Ups
Scaled does Hand Release Push Ups and Single Unders

Metcon

Metcon (AMRAP – Reps)

For non Team Series Athletes

On a 20:00 clock for max reps

0:00-2:00 Handstand Push Ups

2:00-4:00 Rest

4:00-6:00 Double Unders

6:00-8:00 Rest

8:00-12:00 95/65lbs Back Squat

12:00-14:00 Rest

14:00-16:00 Single Unders

16:00-18:00 Rest

18:00-20:00 Hand Release Push Ups

Accessory

Metcon (No Measure)

5 Min EMOM

Run 200m

*Rest 2 min and repeat

Post Workout Mobility

Single Leg Flexion w/ ER Bias (spiderman)

Classic Calf

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