CrossFit Mt Juliet | 11/30/17
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11/30/17

30 Nov 11/30/17

CrossFit Mt Juliet – CrossFit


Exercise gives you endorphins, endorphins make you happy, happy people work out at CFMJ with Chris

Warm Up/Mobility

Hamstring Ball Smash

Quad Smash

Jog/Row 400m

10 PVC Pipe Thrusters

10 PVC Pipe Pass Thru Lunges

10 PVC Pipe Good Mornings

Jog/Row 400m

Metcon

Metcon (AMRAP – Reps)

Teams of 3

AMRAP 7

50 Back Squats 135/95

50 Back Squats 155/105

AMRAP Back Squats 185/125

Rest 3 min

AMRAP 7

50 Shoulder to overhead 95/65

50 S2OH 115/75

AMRAP S2OH 135/95

Rest 3 min

AMRAP 7

50 Deadlifts 185/125

50 Deadlifts 205/145

AMRAP Deadlifts 225/155
Add together reps on the last weight of each lift for total score

Post Workout Mobility

Banded Posterior Chain Mob (blue and green band)

Classic Spinal Twist

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