CrossFit Mt Juliet | Blog
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12 Nov First Responder – Police: Hey Buddy

CrossFit Mt Juliet - CrossFitView Public WhiteboardThank you to our LEOs Mobility/Warm UpAnterior Compartment Smash Quad SmashWarm-up200 M Run 30 Sec Seal Stretch 10 Spiderman w/ Twist 10 Mtn Climbers 10 Jumping SquatsMetconFirst Responder - Police: Hey Buddy (Time)250 meter Run Then, 5 Rounds of: 10 Lunges 10 Air Squats 10 Sit-Ups 8 Burpees Cash-Out: 250 meter...

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11 Nov Marines: Rankel

CrossFit Mt Juliet - CrossFitView Public WhiteboardMobility/Warm UpLower back smash (double laX ball) Hamstring Smash (single laX ball)Warm-up10 Scorpions 10 Supermans 25’ Spider-Man w a Twist 25' Burpee Broad JumpsRankel (AMRAP - Rounds and Reps)20-Minute AMRAP of: 6 Deadlifts, 225# 7 Burpee Pull-ups 10 Kettlebell Swings, 70# 200m RunIn honor of U.S. Marine...

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08 Nov 11/08/2019

CrossFit Mt Juliet - CrossFitView Public WhiteboardWarm Up/MobilityQuad Smash Triceps Smash Partner Warm Up One Partner Rows while the other completes the following movements, then switch 10 Jumping Squats 9 Hollow/Arch Swings (ring or rig) 8 Spidermans w/ twist 7 Toes to Bar or Ring 6 Hindu Push Ups 5 Pull Ups 4 Ring Rows 3...

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07 Nov 11/07/2019

CrossFit Mt Juliet - CrossFitView Public WhiteboardDixie Flesher, current 1K SkiErg World Record holder for the female 17-18 age group, in action during last year's SkiErg World Sprints. Dixie set her world record time of 3:44.1 during last year's Sprints.Warm Up/MobilitySuper Front Rack T-Spine...

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06 Nov 11/06/2019

CrossFit Mt Juliet - CrossFitView Public WhiteboardCan't feel no stress, when you lock out a devil pressWarm Up/MobilityOverhead Rib Mob Anterior Compartment Smash PVC Pipe 5 each pass thru's Burgener W/U 2 rds 5 Empty Bar OHS 5 Hollow/Arch Swings 5 Hollow Pull Downs 5 Cat/CowsGymnasticsMetcon (5 Rounds for time)W & G Every 2:00 for...

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05 Nov 11/05/2019

CrossFit Mt Juliet - CrossFitView Public WhiteboardReady, set, rowWarm Up/MobilityOH Tissue Smash T-Spine Smash 30 Sec Puppy Pose 30 Sec Twisted Cross Stretch Wrist Stretches 10 Arm Swing Hugs 5 Arm circles (little forward, little backward, big forward, big backward) Banded 10 Pass Thrus 10 Good Mornings 5 each PressWeightliftingMetcon (Weight)Every 2:00 for 10:00 (5...

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