CrossFit Mt Juliet | Friday on the Fly
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Friday on the Fly

06 Mar Friday on the Fly

CrossFit Mt Juliet – CrossFit

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Did I step in something???

Mobility/Warm Up

Trap Scrub

Quad Smash

3 rds

8 Goblet Squats

8 Hang High Pulls

8 Shoulder Taps

8 Cals

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

12 Pistols

9 Hang Power Cleans 135/95

6 Strict HSPU

Conditioning

Metcon (Time)

3 Rounds

12/10 Cal row

10 Burpees over Rower

-Rest 90 secs

2 Rounds

12/10 Cal row

10 Burpees over Rower

Gymnastics

Handstand Walk (NO Measure)

15 Mins

HSW practice

* Goal for today is to practice without other work
*Spend time getting comfortable inverted, taking steps, walking for distance.

Post Workout Mobility

Banded OH Distraction

Double Plantar Flexion

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