CrossFit Mt Juliet | 11/26/2019
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11/26/2019

26 Nov 11/26/2019

CrossFit Mt Juliet – CrossFit

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Never know where that phoenix will show up…

Warm Up/Mobility

T-Spine Smash

Side Hip Smash

8 IYTA

8 Touchdown Press

3 rds

8 KB High Pull

8 KBS

8 KB Goblet Squat

Metcon

Metcon (3 Rounds for reps)

Cornucopia of Fun

4 Min AMRAP

6 Shoulder to OH (135/85)

6 Step Ups (24/20)

rest 90 seconds

4 Min AMRAP

6 Shoulder to OH (115/75)

6 Box Jumps

rest 90 seconds

4 Min AMRAP

6 Shoulder to OH (95/65)

6 Box Jump Over

Weightlifting

Metcon (Weight)

Weightlifting

EMOM 8:

3 Tempo Front Squats (52X0)*
*build in weight, starting with a light-moderate load; score is heaviest successful weight

Post Workout Mobility

Super Front Rack

Bilateral Shoulder Flexion

Summit Accessory

Metcon (No Measure)

Gymnastics

3 rounds for quality:

0:20 L-Sit

0:30 Wall-Facing Handstand Hold

0:40 dual KB Squat Hold

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