CrossFit Mt Juliet | 2/6/18
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06 Feb 2/6/18

CrossFit Mt Juliet – CrossFit

May your kips make you feel as light as a Feathers.

Warm Up/Mobility

Warm-up (No Measure)

Overhead Tissue Smash

Roller Quad Smash

25 ft of each (jog back)


Walking Quad Stretch

Zombie Walk

High Knees

Butt Kicks

Duck Walk

*Meet at computer to learn all the secrets of fitness

Workout Warm Up:

3 Rounds

3 Thrusters (build in weight each round)

3 Pull Ups


Metcon (Time)

5 Rounds

10 Thrusters (95/65)

10 Pull Ups
10 min cap

Post Workout Mobility

Super Front Rack

Classic Triceps and Lat Stretch

Metcon (No Measure)

Lactate Clearance

7 rounds:

0:20 max rep Ring/Supine Row

0:40 slow PVC Bicep Curls

Summit Accessory

Metcon (2 Rounds for time)

Midline Conditioning

21-18-15-12, each for time:

Assault Bike cals


Rest 5:00

Ski Erg cals

GHD/Abmat Sit-ups

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