CrossFit Mt Juliet | Take it back
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Take it back

02 Jun Take it back

CrossFit Mt Juliet – CrossFit

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¿noʎ-u-pooפ ¿ʍou ɐʎ ɹ,ʍoH

Warm Up/Mobility

Quad Smash

T-Spine Smash

Warm-up (No Measure)

1:00 Cat Cows

1:00 Elbow to instep w/ rotation (each side)

1:00 Tempo Air Squats (5211) (Stay active)

1:00 Wall Sit

then…

w/ Empty Barbell

10 Back squats

8 Cossack Squats

4 Kang Squats

4 Tempo Back Squats (30×1)

Strength

Tempo Back Squat (5×5 (30×1))

first number is time for descent, second number is pause in the bottom, third number is time for ascent, fourth number is time for pause at the top
*75-80% of Back Squat of 5RM for all sets

Metcon

Metcon (Time)

7 Rounds

7 Back Squats (155/105)

7 Pull Ups

7 sHSPU

Post Workout Mobility

Classic Triceps and Lat Stretch

Med Ball OH Extension

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