CrossFit Juke Joint – CrossFit
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)