10/4/17

04 Oct 10/4/17

CrossFit Mt Juliet – CrossFit

The straighter the chain, the smoother the pull.

Warm Up/Mobility

Shoulder Rotator Smash and Floss

OH Tissue Smash

2 rounds

200m Jog

25 ft

Inch Worms

Spidermans

Burpee Broad Jumps

Floor Scoops

Weightlifting

Shoulder Press (5×3 @ 80%)

Metcon

Metcon (Time)

Team Series Event 8

For Time:

Partner 1 completes

1,000m row

50 Thrusters

30 Chest to Bar Pull Ups

then, Partner 2 completes

1,000m row

50 Thrusters

30 Chest to Bar Pull Ups

Men: 45lb bar

Women: 35lb bar

Post Workout Mobility

Banded Bully

Super Front Rack