CrossFit Mt Juliet | Wednesday 5/13
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Wednesday 5/13

13 May Wednesday 5/13

CrossFit Mt Juliet – CrossFit

View Public Whiteboard


Strong as a mother!

Warm Up/Mobility

OH Tissue Smash

T-Spine Smash

1 Round

:30 Box Step ups

:30 Tuck ups

:30 Barbell OH hold

1 Round

:30 Box Jumps w/ slow step down (:30 Reverse Lunge)

:30 Alt Vups

:30 Alt Strict Press

1 Round

:30 Fast box jumps (:30 jumping lunges)

:30 Deadbugs

:30 Push ups

Weightlifting

Push Press (Every :45 for 10 setsx3)

Increase weight every other round – keep weight moderate-heavy

Metcon

Metcon (4 Rounds for time)

4 Sets

15 Box Jumps (24/20)

12 Push Press (115/75)

9 Toes to Bar

–1:30 Rest B/T sets
Score is each set for time

Optional Finisher

Murph Prep

800m Run

5 rounds

8 KBS

8 Push Ups

16 Air Squats

800m Run

4 rounds

7 KBS

7 Push Ups

14 Air Squats

800m Run

3 rds

6 KBS

6 Push Ups

12 Air Squats

Post Workout Mobility

Pigeon Pose

Med Ball OH Extension

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