CrossFit Mt Juliet | 9/1/17
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9/1/17

01 Sep 9/1/17

CrossFit Mt Juliet – CrossFit


David “Minute Man” Kosloski reminds you pacing is important so don’t go out too hard if you can’t last.

Warm Up/Mobility

Quad Smash

OH Tissue Smash (Ice cream cone)

2 rds

400m Jog

10 Banded Lat Pulldowns

6 Spidermans w/ Twist

Metcon

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

CrossFit Games Open 17.2 Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 hanging knee-raises

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chin-over-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds

Post Workout Mobility

Couch Stretch

Banded Lateral Stretch

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