CrossFit Mt Juliet | 12/7/17
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12/7/17

07 Dec 12/7/17

CrossFit Mt Juliet – CrossFit


Dawn Thayer: WOD Slayer

Warm Up/Mobility

Overhead Tissue Smash (ice cream cone)

Adductor Smash

20 Air Squats to Med Ball

10 Med Ball Cleans

20 Med Ball Sit Ups

Metcon

Metcon (AMRAP – Reps)

Teams of 2

AMRAP 20

3-6-9-12-15-18….

Wall Balls 20/14

KB Swings 53/35

Pull Ups
Partners complete full rounds before switching. Ex:

Partner 1 does

3 Wall Balls

3 KB Swings

3 Pull Ups

Partner 2 does

6 Wall Balls

6 KB Swings

6 Pull Ups

Continue this pattern for 20 min

Post Workout Mobility

Single Leg Flexion w/ ER Bias (spiderman)

Banded OH Distraction (I said good day)

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