CrossFit Mt Juliet | 2020 1/31
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2020 1/31

31 Jan 2020 1/31

CrossFit Mt Juliet – CrossFit

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Forgive me Father…

Mobility/Warm Up

Anterior Compartment Smash

Banded OH Distraction

2-4-6

Burpee

Double DB Shoulder Press

Double DB Bent Row

Double DB Thruster

Weightlifting

Shoulder Press (3×3)

70, 80, 90%

record last weight

Metcon

Metcon (Time)

3-6-9 9-6-3

DB Manmaker 50/35 – 35/20

*between each set 200 m row/ski
*Manmaker = 2 db

burpee, Pushup, row L, row R, Cluster (clean and thruster)

— You will row a total 6 times

Interval Training

Metcon (3 Rounds for reps)

4 rounds for max Reps

1 min plate ground to overhead 25/15

-rest 30 sec

1 min plate lunges 25/15

-rest 30 sec

1 min plate sit ups 25/15

-rest 30 sec

Post Workout Mobility

Classic Triceps and Lat Stretch

Bilateral Shoulder Flexion

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