CrossFit Mt Juliet | Walking Diane
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Walking Diane

22 May Walking Diane

CrossFit Mt Juliet – CrossFit

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Back is Crack-a-lackin’

Warm Up/Mobility

Lower Back Smash

Hamstring Ball Smash

2 Rounds

10 Scorpions

10 Good Mornings

10 Banded Pull aparts

10/10 Banded Shoulder Presses

10 Banded face pulls

into… (Jog Back to Starting spot)

25′ Bear Crawl

25′ Power Skips

25′ Inch Worms

25′ Broad Jumps

Weightlifting

Tempo Deadlift (7×3 (2 1 2))

perform a traditional Deadlift from the floor with the prescribed tempo
Moderate weight –

*An Extra Set x 3 past YOUR workout weight (295/195)

Metcon

Diane Walks (Time)

21-15-9

Deadlift 225/155

Handstand Push Ups

RX+ Option

21 Deadlifts 295/195

75′ Handstand Walk

15 Deadlifts

50′ Handstand Walk

9 Deadlifts

25′ Handstand Walk
Bear Crawl 50′ for scale

Accessory

Flex Friday: Paige’s Pump

Superset X 3

10 Palms out bent over row to bicep curl

20 Banded Triceps Pulldown

10 DB Bent Over Reverse Fly

20 Double DB High Pull

Post Workout Mobility

Classic Spinal Twist

Child’s Pose with Triceps Stretch

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