9/21
CrossFit Mt. Juliet Sand Volleyball Extravaganza! Sign Up!
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Warm-up
Warm-up
3 Sets:
1:00 Bike (moderate)
5 Wall balls (at workout weight)
20ft Single Dumbbell Front Rack Lunge (moderate) (each side)
1:00 Bike (moderate)
5 Wall balls (at workout weight)
20ft Single Dumbbell Front Rack Lunge (moderate) (each side)
1 Set (at workout pace):
5 Wall Balls (at workout weight)
15ft Front Rack Dumbbell Lunge Walk (at workout weight)
Metcon
EVERYONE 10′ Target
Metcon (Time)
For Time:
50 Wall Balls (20/14) (10’)
200ft Front Rack Dumbbell Lunge Walk (50s/35s)
50 Wall Balls (20/14) (10’)
50 Wall Balls (20/14) (10’)
200ft Front Rack Dumbbell Lunge Walk (50s/35s)
50 Wall Balls (20/14) (10’)
Sub empty barbell thrusters 1:1
Finisher
Metcon (Weight)
3 Sets
10 Double Dumbbell Slow Eccentric Static Front Foot Elevated Lunge (5 Each Leg)
5 Tall Box Jump
10 Double Dumbbell Slow Eccentric Static Front Foot Elevated Lunge (5 Each Leg)
5 Tall Box Jump
"Tall Box Jump" = Landing Tall on the box not height of box
Accessory
Metcon (Checkmark)
3 Sets
1:00 Copenhagen Plank (each side)
– rest 1:00 between sets-
1:00 Copenhagen Plank (each side)
– rest 1:00 between sets-