CrossFit Juke Joint – CrossFit
HOME WOD
A: Metcon (No Measure)
EMOM 12
Even min- 8 HS-kicks
Odd min- 40 sec HS-Walk for distance (in ft) or 40sec plank hold
B: Metcon (AMRAP – Reps)
Tabata Air squat
Then,
AMRAP 4
Muscle Up (Ring or Bar) or Wall Walk
Tabata score=The least number of reps in any of the eight intervals.
Final score= Tabata score x MU (Wall Walk)
Online tabata timer:
https://www.tabatatimer.com/
Wall walk: https://youtu.be/NK_OcHEm8yM
What is Tabata?:
https://www.active.com/fitness/articles/what-is-tabata-training
C: Metcon (Time)
For time,
21-15-9 reps of
HSPU (or Hand release push-up)
Pull-up (or Sit-up)
(9min)
Scales:
HSPU= Push-ups
If you don’t have an access to a pullup bar, do sit-ups instead
Hand release push up:
https://youtu.be/kHtt49_Pljw
CrossFit Juke Joint 