CrossFit Mt Juliet | Friday Heyday
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Friday Heyday

08 May Friday Heyday

CrossFit Mt Juliet – CrossFit

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Chin up, it’s Friday!

Warm Up/Mobility

Low Back Smash

Overhead Tissue Smash

3 Rounds

10/10 Single Leg RDL

10/10 Single Arm Bent Over Row

10 Tuck Ups


Metcon (Time)

5 Rounds

200 M Run

15 Russian KB Swings (70/53)

9 Strict Pull-ups


Metcon (No Measure)

100 DB Glute Bridges*

*Every 20 Reps perform 10 Lat pull downs

Movement Practice

Romanello’s* Revenge (*Paige, not Lucas)

3 Supersets

12 Back Squat (use same weight as OHS)

8/side SA DB Floor Press

6 OHS @ approx 60% of 1RM

8/side SA DB Strict Press

Post Workout Mobility

Classic Triceps and Lat Stretch

Classic Spinal Twist

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