CrossFit Mt Juliet | 2/1/18
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2/1/18

01 Feb 2/1/18

CrossFit Mt Juliet – CrossFit


February is here. It’s Open season!

Warm-up

Warm-up (No Measure)

Banded Heel Cord

High Glute Smash and Floss

Complete in any order

10 Cal Bike

10 Banded Press Downs

10 Kip Swings

10 Ankle Circles each side

10 Burpee Broad Jumps

*Meet at computer for incredible knowledge bombs

Metcon

Metcon (AMRAP – Rounds)

15 Min EMOM

Min 1: 15/12 Cal Row

Min 2: 50 Double Unders

Min 3: 10 Toes To Bar

Accessory

Metcon (Time)

Barbell Cycling

For time:

12 Power Cleans (135/85)

12 Front Squats (135/85)

12 Push Jerks (135/85)

Rest 3:00

9 Power Cleans (185/105)

9 Front Squats (185/105)

9 Push Jerks (185/105)

Rest 3:00

6 Power Cleans (225/135)

6 Front Squats (225/135)

6 Push Jerks (225/135)

Post Workout Mobility

Classic Calf Mob

Single Leg Flexion w/ ER (spiderman)

Warm-up (No Measure)

4 Rds NOT for time

8 V Ups

8 Tuck Ups

8 Hollow Rocks

:10 Hollow Hold

*Try and go through unbroken. Reduce reps in order to go through all movements without resting

Summit Accessory

Metcon (Time)

Gymnastics Volume

For time:

25-20-15 cal Assault Bike

30-25-20 Kipping Handstand Push-ups

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