Thursday, 7/18/19

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Gymnastics

Metcon (No Measure)

HS-Walk progression
(8min)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

200m Run

54ft HS-Walk

30second HS-hold

Scaling:

AMRAP 12

200m Run

108ft Bear crawl

30second High plank hold feet on the wall

6ft HS-Walk/Bear Crawl = 1 rep

Metcon (No Measure)

NFT

2 Rounds of

30sec Flutter kick

30sec Bicycle

30sec Toe touch

30sec Alt leg V ups

60sec Plank

Then

3 rounds of

10 Glute-Ham Raises

https://youtu.be/w_7UaXfsbaw
(18min)

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