CrossFit Mt Juliet | Go with the Flow
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Go with the Flow

26 May Go with the Flow

CrossFit Mt Juliet – CrossFit

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Flow and row kinda day.

Warm Up/Mobility

Warm-up (No Measure)

Pizza Game time

-grab an ab mat

1:00

then…

3 Rounds

5/5 Single Arm KB Sumo deadlift

5/5 SA Russian KBS

10 Plank Transitions

10 Scap Pull ups

Metcon

Metcon (AMRAP – Reps)

EMOM 18

Min 1 – :50 sec Max Reps of “KB Flow” (35/26)*

Min 2 – :50 sec Max Reps of “BW Flow”**

Min 3 – :50 sec Max Reps Ring Rows
*KB Flow =

1 SA Russian Kettlebell Swing (L)

1 SA KB Hang Clean(L)

1 SA RKBS (R)

1 SA KB Hang Clean (R)

**BW Flow =

1 Airsquat

1 Step back to plank

1 Sit Through (L)

1 Sit Through (R)

Optional Finisher

3 Sets

1:00 Max Cals on Bike

1:00 KB Plank Taps

1:00 Alt V Ups

Post Workout Mobility

Child’s Pose

Med Ball Extension

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