CrossFit Juke Joint – CrossFit
Metcon
Metcon (Time)
For time:
50 Wall ball shots, 10/9ft 20/14pound ball
25 Toes-to-bar
40 Wall ball shots, 10/9ft 20/14pound ball
20 Toes-to-bar
30 Wall ball shots, 10/9ft 20/14pound ball
15 Toes-to-bar
20 Wall ball shots, 10/9ft 20/14pound ball
10 Toes-to-bar
10 Wall ball shots,10/9ft 20/14pound ball
5 Toes-to-bar
(23min)
Metcon (No Measure)
NFT
2 Rounds of
8 Glute Ham Raise
6 Barbell Lateral lunge
Then
2 Rounds of
1 minute Straight Arm Plank to Shoulder tap
1 minute Dead bugs
(15min)
Glute Ham Raise:
https://youtu.be/NeLM-HGXRmY
Barbell Lateral Lunge:
https://youtu.be/5j6SdDYvG7g
