CrossFit Mt Juliet | 11/19/2019
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11/19/2019

19 Nov 11/19/2019

CrossFit Mt Juliet – CrossFit

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Why’d it have to be burpees

Warm Up/Mobility

Super Front Rack

Anterior Compartment Smash

200m athlete choice

10 Jumping Squats

10 Scap Push Ups & Pull Ups

400m athlete choice

10 knee raises

10 push ups

800m athlete choice

10 Banded Good Mornings

10 Banded pull aparts

Metcon

Metcon (4 Rounds for reps)

Tabata

8 rounds of :20sec work/:10 rest

Score is round with least reps

1 min rest between movements

Thrusters 75/55

Burpees over the Bar

Ring Rows

Hollow Body Hold

Weightlifting

Bench Press (Build to a moderately heavy 3 )

Post Workout Mobility

Banded Bully

Med Ball OH Extension

Summit Accessory

Metcon (Time)

M & W

3 rounds for time:

30/24 cal Assault Bike

20 single DB Box Step-Ups (24″/20″, 50/35)

10 Squat Cleans (135/95)

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