CrossFit Mt Juliet | 2020 1/27
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2020 1/27

27 Jan 2020 1/27

CrossFit Mt Juliet – CrossFit

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Noah knows that every sit up ends when you touch your toes

Mobility/Warm Up

Hamstring Ball Smash

OH Tissue Smash

200m athlete choice

25ft

Floor Scoops

Quad Stretch

Over/Under Fence x 2

Inchworm

Arm Swing Hug Lunge

200m athlete choice

Weightlifting

Back Squat (3×3)

each set 70%, 80% 90% of NEW RM – Record last set weight

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 12

12 Situps

12 (6/side) single DB Hang Cleans 50/35

12 (6/side) single DB OHS
* Hang Cleans and OHS can alternate make sure to do 6 per side

Gymnastics

Metcon (No Measure)

3-4 Sets

20 skater hops

50′ Banded Monster walks

10 Tempo Banded Glute Bridges (3/3/3)

Post Workout Mobility

Banded Posterior Chain Mob

Med Bal OH Extension

Accessory

Metcon (Calories)

Tabata Ski

:20 W :10 R

Tabata Bike

:20 W :10 R
total cals for both Ski and Bike

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