CrossFit Mt Juliet | Air Force: DT
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Air Force: DT

13 Nov Air Force: DT

CrossFit Mt Juliet – CrossFit

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Mobility/Warm Up

Trap Scrub

Forearm smash and floss

Warm-up

Wrist stretch

2 Rounds

400 M Athletes Choice

10 scorpions

10 Hindu Push Ups

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

Accessory

Metcon (2 Rounds for reps)

Weightlifting Finisher (optional)

2 rounds for reps:

max Shoulder Press (70% 1RM)

max Shoulder Press (60% 1RM)

max Shoulder Press (50% 1RM)

2:00-3:00 Rest
*rest only enough to change weights between Shoulder Presses

Post Workout Mobility

Banded Overhead Distraction

Classic Spinal

Summit Accessory

Metcon (No Measure)

Monostructural

5 rounds for quality:

30 cal Assault Bike (light)

15 cal Assault Bike (fast)

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