CrossFit Mt Juliet | 4/5/18
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4/5/18

05 Apr 4/5/18

CrossFit Mt Juliet – CrossFit

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Fact: back squats are more fun with friends

Warm Up/Mobility

Low Back Smash

Hamstring Ball Smash

400m Row/Ski/Jog

10 Cat to Cow

10 Arm Swing Hugs

20 Banded Good Mornings

Weightlifting

Bent Over Row (1 x 1)

8 min to build to today’s heavy single

Deadlift (1 x 1)

8 min to build to today’s heavy single

Metcon

Metcon (2 Rounds for reps)

Teams of 3 (one working at a time)

AMRAP 10

50 Back Squats 155/105

50 Back Squats 185/135

Max Back Squats 225/155

*REST 3 MIN

AMRAP 10

50 Hang Power Clean 135/95

50 Hang Power Clean 155/105

Max Hang Power Clean 185/135

Post Workout Mobility

Banded Posterior Chain (blue and green band)

Classic Spinal Twist (crime scene)

Summit Accessory

Metcon (No Measure)

Monostructural Conditioning

Run/Row/Bike/Ski

5 Rounds:

1:00 On / :30 Seconds Off

Rest 2:00

5 Rounds:

1:00 On / :30 Seconds Off

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