21 Mar 3/21/18
CrossFit Mt Juliet – CrossFit
We’re not being tricky, it’s a birthday for this Nowicki.,We’re not being tricky, it’s a birthday for this Nowicki.
Warm Up/Mobility
Warm-up (No Measure)
Super Front Rack
Overhead Tissue Smash
25 ft of each (jog back):
Zombie Walk
Quad Stretch
Floor Scoop
Duck Walk
High Knees
Butt Kicks
*WOD demo/talk about the weather
Metcon
Metcon (Time)
5 Rounds For Time:
6 Clean and Jerk (135/95)
2 Rounds of Cindy
1 Round of Cindy is:
5 Pull Ups
10 Push Ups
15 Air Squats
Post Workout Mobility
Banded OH Distraction (I said good day)
Triple Bully
Summit Accessory
Power Snatch (7 x various)
2×3
2×2
3×1
*build to today’s moderate-heavy
Metcon (No Measure)
Monostructural Conditioning
4 rounds:
0:20 Row/Ski/Bike
0:20 rest
0:40 Row/Ski/Bike
0:40 rest
1:00 Row/Ski/Bike
2:00 rest
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