CrossFit Mt Juliet | Marines: Rankel
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Marines: Rankel

11 Nov Marines: Rankel

CrossFit Mt Juliet – CrossFit

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Mobility/Warm Up

Lower back smash (double laX ball)

Hamstring Smash (single laX ball)

Warm-up

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

Accessory

Metcon (AMRAP – Reps)

Weightlifting Finisher (optional)

AMRAP 5:

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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