9/20
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Warm-up
Warm-up
6 minutes moving through:
1:00 Ski Or Cardio (easy to moderate)
25 Single Under
5 Inchworm w/Push Up
:20-:30 Wall Facing Handstand Hold
20 Alt. Leg V-Up

1 Set (at workout pace)
1 Wall Walks
5 GHD SIt Ups
10 Double Unders

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 3 Minutes
6 Wall Walks
18 GHD SIt Ups (36 alt leg v-up)
-rest 2 Minutes-
AMRAP 3 Minutes
54 Double Unders
6 Wall Walks
-rest 2 Minutes-
AMRAP 3 Minutes
18 GHD SIt Ups (36 alt leg v-up)
54 Double Unders
-rest 2 Minutes-
AMRAP 6 Minutes
6 Wall Walks
18 GHD SIt Ups (36 alt leg v-up)
54 Double Unders

Score v-ups half reps (36 =18)

Gymnastics
Metcon (AMRAP – Reps)
4 sets
90 second AMRAP
10 Burpee Box Jump Overs (24/20)
Max Bar Muscle Ups in remaining time
– rest 90 seconds between sets-

Score = Bar Muscle Ups

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