CrossFit Mt Juliet | 2020 Friyay 1/17
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2020 Friyay 1/17

17 Jan 2020 Friyay 1/17

CrossFit Mt Juliet – CrossFit

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Fierce Fran Face Friday!

Warm Up/Mobility

Shoulder Rotator Smash and Floss

Super Front Rack

200m Row or Ski

10 Shoulder Taps

8 Pike Push Ups

6 Hindu Push Ups

4 Inverted Burpees

200m Row or Ski

Weightlifting

Shoulder Press (1×1)

Movement Practice

Metcon (Weight)

every 90 sec 3x

4 Thrusters *

5 hollow/arch swings

*every round add weight to thrusters

Keep beat swings tight and controlled
*add wt over wod wt

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Gymnastics

HS walk skill

12 min clock

Beginner – bear crawl, Slider pike walks

Intermediate – slider pike walk, walk to wall, guided walks

Advanced – guided walk or free walk

Step up hsw (Time)

40-30-20-10 *

Single DB box step up 24″/20″ 50/35

*After each set 25’ Handstand walks

Post Workout Mobility

Banded OH Distraction

Med Ball Bridge and Extension

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