CrossFit Mt Juliet | 3/15/18
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3/15/18

15 Mar 3/15/18

CrossFit Mt Juliet – CrossFit

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Beware the Ides of March…and 18.4

Warm Up/Mobility

Warm-up (No Measure)

T-Spine Ext. Smash

Side Hip Smash

10 Banded Press Downs

10 Banded Pass Throughs

10 Banded Overhead Squats

Burgener Warm Up

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

5 Hang Squat Snatch (95/65)

10 Toes To Bar

Metcon (AMRAP – Rounds)

Death by 50 ft Sprint

Min 1: 50ft sprint x 1

Min 2: 50ft sprint x 2

Min 3: 50ft sprint x 3

Continue pattern until you are unable to complete the sprints within the minute

Summit Accessory

Warm-up (No Measure)

20-30 min Mobility of choice

Metcon (No Measure)

Every 3:00 for 15:00 (5 rounds):

12 DB Thrusters (35/20)

10 No-jump Burpee

8 Deadlift (185/135)

Metcon (No Measure)

Functional Bodybuilding

3 rounds, not for time:

10/side Bottoms-up KB Press

12 alt. Cossack Goblet Squat

15 Superman with Reverse Snow Angel

Warm-up (No Measure)

20 min Mobility of Choice

Post Workout Mobility

Single leg Flexion w/ ER (spiderman)

Oly Wall Squat

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