CrossFit Mt Juliet | Boulder Shoulder
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Boulder Shoulder

21 Feb Boulder Shoulder

CrossFit Mt Juliet – CrossFit

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“A WOD so nice, I’ll do it twice” – Elite Yelp reviewer KZ

Mobility/Warm Up

Super Front Rack

OH Tissue Smash

Med Ball Musical Chairs – if/when eliminated must take med ball and hold fully locked out overhead for remainder of game

3 rds Rowling w/ Pike Push up penalty


Shoulder Press (1 Rep Max)

10 Min to find Max


Metcon (AMRAP – Reps)

4 Rounds

2:00 min each

16/12 ERG Cals

Max push press 115/75

-Rest 30s b/t sets
*score is ONLY push press*

Metcon (AMRAP – Rounds and Reps)


15 Med Ball Cleans (20/14)

9 dbl DB step box ups (24/20)

6 dbl DB deficit push up (35/20)
*hand release push up for scale

Post Workout Mobility

Pigeon Stretch

Double Plantar Flexion


Metcon (No Measure)

1:00 each pose

Stand straddle

Thread the needle/side

Twisted cross/side

Scorpion /side

Straddle left

Straddle right

Straddle middle

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