CrossFit Mt Juliet | 11/21/19
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20 Nov 11/21/19

CrossFit Mt Juliet – CrossFit

View Public Whiteboard

Too sweaty for sleeves

Mobility/Warm Up

Banded overhead distraction

Tspine smash

30 sec Puppy Pose

10 scorpions

10 Cat/Cow

2 rounds

6 Goblet squats

8 kb swings

10 banded lat pulldowns


retest of 5/2 wod

Metcon (Time)

In teams of two, 12 rounds for time (relay style):

12 goblet squats 70/53

8 kb swings 70/53

4 bar muscle ups


Metcon (No Measure)


3 giant sets (no rest between movements):

8 Barbell Bent Over Rows

16 weighted Glute Bridges

8 Barbell Bent Over Rows

16 weighted Supermans

*rest 2-3 min between sets
designed to perform some restorative movement… keep the barbell light, especially on the Bent-over Rows; hold light plates or DBs in the hands for weighted Supermans

Post Workout Mobility

Sink Mob

Childs Pose

Summit Accessory

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