CrossFit Mt Juliet | 2/9/18
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2/9/18

09 Feb 2/9/18

CrossFit Mt Juliet – CrossFit


It’s tricky to have a front rack as nice as Vicki

Warm Up/Mobility

Warm-up (No Measure)

Hamstring Ball Smash

Anterior Compartment Smash

Complete in any order:

12 Cal Bike

10 Banded Pass Throughs

10 Banded Good Mornings

10 IYTA

*Meet at Computer for movement standards and Sign up for the OPEN!

Workout Warm Up

3 Rds

3 Power Clean

2 Wall Walks

Metcon

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

CrossFit Games Open 15.4 Scaled (AMRAP – Reps)

8 minutes of:

10 push presses

10 cleans

Men push press 95 lb. and clean

115 lb.

Women push press 65 lb. and

clean 75 lb.

Post Workout Mobility

Banded OH Distraction (I said good day)

Lateral Hip Opener (yoga sit)

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