CrossFit Mt Juliet | 2/26/18
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2/26/18

26 Feb 2/26/18

CrossFit Mt Juliet – CrossFit

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Please Nick, try to contain your excitement about today’s running WOD.

Warm Up/Mobility

Warm-up (No Measure)

Bonesaw Calf Smash

Side Hip Smash

Jog 400m

25 ft of:

High Knees

Butt Kicks

Karaoke (each way)

Power Skips

*Get really hype about running

Metcon

Metcon (6 Rounds for time)

6 Rounds

400m run

Rest :90
If unable to complete a 400m in under 2:00, scale distance back to 200m

Post Workout Mobility

Classic Calf Mob

Single leg Flexion w/ ER (spiderman)

Summit Accessory

Metcon (Weight)

Every 1:30 for 6 rounds:

3-Position Power Clean + Split Jerk

1 Complex (60%)

1 Complex (63%)

1 Complex (66%)

1 Complex (69%)

1 Complex (72%)

1 Complex (75%)
percentages based off of 1RM Clean & Jerk

Metcon (No Measure)

Gymnastics Volume

EMOM 10 (5 rounds):

Min 1 – 40% max Ring MU/C2B/Pull-ups

Min 2 – 10 Sit-ups

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