Thursday, 11/21/19

CrossFit Juke Joint – CrossFit

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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

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