29 Sep 9/29/17
CrossFit Mt Juliet – CrossFit
Deante deadlifting down and dirty cuz that’s how you roll when you just turned 30
Warm Up/Mobility
Warm-up (No Measure)
Hamstring Ball Smash
Anterior Compartment Smash
Roxanne Burpees
10 Empty Bar Good Mornings
Metcon
Metcon (AMRAP – Reps)
Team Series Event 8
10 Min AMRAP
3-6-9-12-15…
Synchro Burpee Box Jump Overs 24/20
Synchro Deadlifts 225/155
Accessory
Metcon (No Measure)
Lactate Threshold Training
5 Min
:12 max HSPU/Z Press
:48 PVC Shoulder Press
Rest 3 min
5 Min
:25 max Goblet Squats
:35 PVC Overhead Squats
Post Workout Mobility
Warm-up (No Measure)
Banded Classic Posterior Chain
Banded Bully
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