CrossFit Mt Juliet | Leap Year
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Leap Year

28 Feb Leap Year

CrossFit Mt Juliet – CrossFit

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“Darlin’ I, I can’t explain… I’m down on bend and knee”

Mobility/Warm Up

Super Front Rack

Side Hip Smash

PVC Pipe Pass Thru x 5 each

Front Rack Stretch

EMOM 4

3 clean pull + 2 Squat Clean + 2 Split Jerk

start with empty bar add weight if you’d like

Weightlifting

Clean and Jerk (1×1)

15 min

Metcon

Metcon (Weight)

QUADRUPLE EMOM (4min/station)

A 1: 20 alt KB Snatch

2: 29 Double Unders

B 1. 10 Burpee over KB

2. 10 KB goblet Squats

C 1. 10/10 KB push press

2. 12 Box Jumps

D. 10 KB Swings

10 Goblet Lunges

*Score is weight – pick same weight for all mvmts

Accessory

Metcon (No Measure)

3 Quality Sets

8 Reverse Front rack lunge db/kb

15 (1 2 1)TEMPO banded glute bridges

Post Workout Mobility

Pigeon Pose

Childs Pose w/ Triceps stretch

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