CrossFit Mt Juliet | 3/29/18
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29 Mar 3/29/18

CrossFit Mt Juliet – CrossFit

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Birds of a Feathers burpee together. Team WOD day!

Warm Up/Mobility

Overhead Tissue Smash (ice cream cone)

Triceps Extention Smash

2 rounds

20 Air Squats

15 Knee Raises

10 Lat Pull Downs

5 Burpees


Metcon (AMRAP – Rounds and Reps)

Teams of 3


3,000/2,400m Row Buy-In

Directly into..

50 Toes To Bar

50 Bar Facing Burpees

50 Thrusters (75/55)

50 Toes To Bar

50 Bar Facing Burpees

50 Thrusters (95/65)

50 Toes To Bar

50 Bar Facing Burpees

50 Thrusters (115/75)

Post Workout Mobility

Single Leg Flexion w/ ER (spiderman)

Lateral Hip Opener (yoga sit)

Summit Accessory

Metcon (No Measure)

3 Supersets (no rest between movements):

8/side Half-kneeling Anti-rotational KB Press (30X1)

6/side KB See-saw Row (21X1)
the digits following the rep scheme indicate tempo, or the number of seconds that each phase of the movement should be completed within:

first (3 sec.) = eccentric

second (0 sec.) = “bottom” position

third (X, explode) = concentric

fourth (1 sec.) = “top” position

Metcon (AMRAP – Rounds)

10 min AMRAP (move with intention, not speed or intensity):

10 Dual KB Sit-ups

5 Dual KB Z-press (same weight as sit-ups)

5 Dead Hang-to-Inverted

100 ft. KB Crossbody Carry

50 ft. Sled Drag Face Pull
intention – “an aim or plan”; our plan for this AMRAP is to move under control and keep our heart rate low

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