CrossFit Mt Juliet | 2020 1/20
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2020 1/20

20 Jan 2020 1/20

CrossFit Mt Juliet – CrossFit

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Shredded lettuce aka Nate is ready for our 800g challenge starting next week!

Warm Up/Mobility

Quad Smash

Shoulder Rotator Smash and Floss

Sally! (3/4 squat, 1/4 push up)

Weightlifting

Back Squat (3×5 various)

1 set of 5 @ 65%

1 set of 5 @ 75%

1 set of 5@ 85%

Score your last set

Metcon

Metcon (Weight)

EMOM 12

1m: 10 dbl DB g2oh (Rx+50/35)|(35/20)

2m: 12 Box Jumps (Rx+30/24)|(24/20)

3m: 8 Renegade Rows *
*renegade row : push up on dbs, plank hold and Row L, Row R = 1

Metcon (Time)

Metcon time

3 rounds

12 Alt db step ups

12 seated Arnold presses

12 hollow rocks

Post Workout Mobility

Seal Stretch

Sink Mob

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