CrossFit Mt Juliet | 3/30/18
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30 Mar 3/30/18

CrossFit Mt Juliet – CrossFit

View Public Whiteboard

Allie got more hops than the Easter bunny

Warm Up/Mobility

Banded Heel Cord (oompah loompah)

Banded Wrist Distraction

Game Time!

1 Min Max singles or doubles


Metcon (AMRAP – Rounds and Reps)


10 Hand Release Push Ups

20 Air Squats

30 AB Mat Sit Ups

40 Double Unders

Post Workout Mobility

Classic Calf Mob

Double Plantar Flexion

Summit Accessory

Metcon (No Measure)

4 Supersets (no rest between movements):

6/side Alt. KB Push Press (20X1)

5 KB Pike Pushups (30X0)
the digits following the rep scheme indicate tempo, or the number of seconds that each phase of the movement should be completed within:

first = eccentric

second = “bottom”

third = concentric

fourth = “top” position

Metcon (No Measure)

5 rounds, not for time:

8 Plyo Pushups over a KB

0:15 Rest

12 KB Sumo Squat Jumps
Rest until recovered between rounds

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