CrossFit Mt Juliet | 3/19/18
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3/19/18

19 Mar 3/19/18

CrossFit Mt Juliet – CrossFit

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Why yes, if you’re on the rower next to me, we are indeed racing…

Warm-up

Warm-up (No Measure)

Anterior Compartment Smash

Glute Smash and Floss

Complete in any order:

1 Min Bike

10 Push Ups

20 Air Squats

1 min Row

10 Burpees

20 Lunges

*Go over workout/make friends

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

Teams of 2

Rowing Ladder

100-150-200-250-300m…

5 Burpees after row

Ex: Partner A: 100m row 5 burpees

Partner B: 150m row 5 burpees

Partner A: 200m row 5 burpees

Post Workout Mobility

Couch stretch

Banded Posterior Chain

Summit Accessory

Split Jerk (6 x various)

1 x 3

2 x 2

3 x 1

*build to today’s moderate-heavy, from the rack

Power Clean + Push Jerk (6 x various)

1 Power Clean + 1 Push Jerk
1 x 3

2 x 2

3 x 1

*build to today’s moderate-heavy

Metcon (No Measure)

Gymnastics Volume

EMOM 12 (6 rounds):

Min 1 – 12/10 cal Row/Bike/Ski

Min 2 – 10/8 C2B Pull-ups/Pull-ups

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