27 Jul 7/27/17
CrossFit Mt Juliet – CrossFit
Possibly the only way to motivate Christian to run fast.
Warm-up
Hamstring Ball Smash
Banded Heel Cord (oompah, loompah)
Bear Crawl/Med Ball Musical Chairs
Metcon
Metcon (Time)
“Blood in the Water”
Teams of 2
10-9-8-7-6-5-4-3-2-1
Hang Squat Clean (135/95)
100m Run
*Each partner completes full round
Ex: Partner A completes 10 cleans and 100m run. Partner B completes 10 Cleans and 100m run. Partner A then completes the round of 9.
Post Workout Mobility
Single Leg Flexion w/ ER (spiderman)
Oly Wall Squat (banded)
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