CrossFit Mt Juliet | March Mondays
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March Mondays

16 Mar March Mondays

CrossFit Mt Juliet – CrossFit

View Public Whiteboard


Who says you can’t workout in a European cut?

Mobility/Warm Up

Super Front Rack

Hamstring Ball Smash

15 no push up Burpees

12 Double DB Deadlift

9 DB Front Squat

6 DB Push Press

Weightlifting

Front Squat (3×5)

1×5 @ 60%

1×5 @ 70%

1×5 @ 80%

Metcon

Metcon (AMRAP – Rounds and Reps)

Double AMRAP

Amrap x 6 min

12 Deadlift 135/95

9 Front Squats

6 Push Press

-Rest 2:00

Repeat

Conditioning

Metcon (Time)

3 ROUNDS FOR TIME

15-12-9

Plate Ground to Overhead 25/15

Burpees to Plate

-12:00 Cap-

Accessory

Metcon (No Measure)

4 Rounds

25′ forward banded monster walks

25′ backward banded monster walks

12 tempo banded glute bridge [2,2,2]

6/6 banded clamshells

Post Workout Mobility

Banded Posterior Chain Mob

Childs Pose

At Home – Face Paced Conditioning

Metcon (Time)

3 Sets

25 Backpack Cleans

30 Air Squats

25 Sit Ups

20 Push Ups

15 Backpack Bent Over Rows

–Rest 1:00 b/t sets–

Score is TIME
*Pack your backpack so it’s heavy

*if you have dumb bells use those

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