CrossFit Mt Juliet | 8/3/17
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03 Aug 8/3/17

CrossFit Mt Juliet – CrossFit

Spencer demonstrating the “down with the hips, out with the nips” standard while performing a push up. Seth avoids direct eye contact.

Warm Up/Mobility

Overhead Tissue Smash (ice cream cone)

Tricep Smash (on barbell or double LAX ball)

Pizza Game


Metcon (Time)

“Deck of Cards”

Each team is given a deck of cards

On the call of “3, 2, 1, GO!,” teams flip over the top card in the deck

The entire team must complete the work corresponding to the flipped card before flipping the next card

What the cards mean:

Numbered cards (2-10): Each team member must complete that number of reps of the exercise that corresponds to the card’s suit as indicated below:

Spades- Pull Ups

Clubs- Sit Ups

Hearts- Burpees

Diamonds- Hand Release Push Ups

Face Cards:

Run 100m


Redo previous 3 cards (excluding other aces)

Post Workout Mobility

Single Leg Flexion w/ ER (spiderman)

Double Plantar Flexion

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