CrossFit Mt Juliet | 2/20/18
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2/20/18

20 Feb 2/20/18

CrossFit Mt Juliet – CrossFit

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Today’s rowing mantra: sit on your a$$ and push with your mass.

Warm Up/Mobility

Warm-up (No Measure)

Side Hip Smash

Shoulder Rotator Smash and Floss

2 Rds of Cindy

6 Spidermans

5 Inchworms

*Go over workout/learn something new

Metcon

Metcon (4 Rounds for reps)

Tabata!

Cal Row

*Rest 1 min

Push Ups

*Rest 1 min

Air Squats

*Rest 1 min

L-Sit Hold (Scale to Hollow Hold)
Tabata is 8 rounds of :20 of work and :10 of rest. You will complete all 8 rounds of the row before moving to the air squats and so on. Your score for each movement is the least number of reps you get in any of the 8 rds for that movement

Post Workout Mobility

Oly Wall Squat ER (push on knee, pull on instep)

Banded Lateral Opener

Summit Accessory

Metcon (No Measure)

Lactate Clearance

6 rounds:

0:20 max reps T2B/Knee Raise

0:40 slow Ab-mat Sit-ups

Push Press (4 x 6 (70%))

Metcon (No Measure)

Midline Conditioning

3 sets of:

15 Barbell Good Mornings

20 MdB GHDSU (20/14)

25 Weighted Hip Extensions

BUY-OUT:

30 Strict Toes to Bar

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