CrossFit Mt Juliet | Friday the 13th
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Friday the 13th

13 Mar Friday the 13th

CrossFit Mt Juliet – CrossFit

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Mrs. Voorhees wants to say hello, so hop in your haunted car and come on down

Mobility/Warm Up

Low Back Smash

Hamstring Ball Smash

8 Scorpions

6 Hindu Push Ups

8 Zombie Walks

Floor Scoop to KB

2 rounds

10 Single Leg RDL (5 each side)

10 Stagger Step Bent Row (5 each side)

2 Jefferson Curl

Weightlifting

Deadlift (5 Rep Max)

ON A 15:00 RUNNING CLOCK…

Build to Heavy 5-Rep Deadlift

(Score is Load)

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
*BW DL should be considered relatively light and done unbroken.

(Score is Time)

Accessory

Metcon (3 Rounds for reps)

Tabata

:20 work/:10 rest – :20 transition

Med Ball Russian Twists

Med Ball Cleans

Med Ball Sit-up

Post Workout Mobility

Seal Stretch

Classic Spinal Twist

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