Hyung
Bo staff (10min)
Kicks & Strikes
Stretching Kicks (20min)
-Rising Kicks
-Diagonal Rising Kicks
-In-out Crescent Kicks
-Out-In Crescent Kicks
-Rising Kicks
-Diagonal Rising Kicks
-In-out Crescent Kicks
-Out-In Crescent Kicks
Metcon
Metcon (4 Rounds for reps)
Tabata 1- Rising Kicks+Push ups
Tabata 2- Diagonal Rising Kicks+Sit ups
Tabata 3-In-out Crescent Kicks+Burpees
Tabata 4- Out-in Crescent Kicks+Air squats
Tabata 2- Diagonal Rising Kicks+Sit ups
Tabata 3-In-out Crescent Kicks+Burpees
Tabata 4- Out-in Crescent Kicks+Air squats
Each exercise in a given Tabata workout lasts only four minutes, but it’s likely to be one of the longest four minutes you’ve ever endured. The structure of the program is as follows:
Workout hard for 20 seconds
Rest for 10 seconds
Complete 8 rounds
You push yourself as hard as you can for 20 seconds and rest for 10 seconds. This is one set. You’ll complete eight sets of each exercise.
This time, we have 2 exercises per a Tabata. Each athlete alternate those 2 exercises each round.
CrossFit Juke Joint 