CrossFit Mt Juliet | First Responder – Police: Hey Buddy
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First Responder – Police: Hey Buddy

12 Nov First Responder – Police: Hey Buddy

CrossFit Mt Juliet – CrossFit

View Public Whiteboard


Thank you to our LEOs

Mobility/Warm Up

Anterior Compartment Smash

Quad Smash

Warm-up

200 M Run

30 Sec Seal Stretch

10 Spiderman w/ Twist

10 Mtn Climbers

10 Jumping Squats

Metcon

First 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 Run

Accessory

Metcon (No Measure)

Weightlifting Finisher (optional)

3 rounds:

1:30-2:00 weighted Wall Sit (or to failure)

2:00-3:00 Rest
*use a light plate and rest it on the thighs during the wall sit

Post Workout Mobility

Couch Stretch

Spiderman Stretch

Summit Accessory

Metcon (Weight)

Weightlifting

Snatch-grip Behind-the Neck Push Press

3×5 (building)

Snatch-grip Behind-the Neck Push Jerk

3×3 (building)

EMOM 10:

Min 1-5: 2 Power Snatch (building)

Min 6-10: 1 Power Snatch (building)
score is the total of the 4 heaviest weights lifted

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