CrossFit Mt Juliet | Marines: Rankel
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Marines: Rankel

11 Nov Marines: Rankel

CrossFit Mt Juliet – CrossFit

View Public Whiteboard

Mobility/Warm Up

Lower back smash (double laX ball)

Hamstring Smash (single laX ball)


10 Scorpions

10 Supermans

25’ Spider-Man w a Twist

25′ Burpee Broad Jumps

Rankel (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

6 Deadlifts, 225#

7 Burpee Pull-ups

10 Kettlebell Swings, 70#

200m Run
In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010
To learn more about Rankel click here


Metcon (AMRAP – Reps)

Weightlifting Finisher (optional)


max Band Pull-throughs*
*goal here is to keep moving for the entire 5 mins; move steady, focusing on pushing the hips back and not squatting while keeping a slight bend in the knee

Post Workout Mobility

Classic Spinal

Pigeon Pose

Summit Accessory

Metcon (No Measure)

M & G

EMOM 16 (4 rounds):

Min 1 – 50 Double-unders

Min 2 – 25 AbMat Sit-Ups

Min 3 – max cal Assault Bike*

Min 4 – Rest
*Assault Bike may be performed at moderate effort if desired

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