Saturday, 4/11/20

CrossFit Juke Joint – CrossFit

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HOME WOD

Metcon (AMRAP – Rounds and Reps)

1st Home Quarantine Fitness Games 
Workout #1

Complete as many reps as possible in 3 minutes of:

1 burpee + 1 Air squat + 1 Push up.

*Athlete must start from standing tall position before each burpee. 55 years and older athlete can do Kneel push up, and step down/up on burpees.

There’s no tie breaker. 1 whole complex will be counted as 1 rep. each movement will be counted in decimal (xx.1-xx.2).

Example) If an athlete completes 43 complexes and squat when the clock stops. He/she gets 43.2 as the score.

Metcon (Time)

1st Home Quarantine Fitness Games 
Workout #2

For time,

50 Jumping Jack

Then,

50-40-30-20-10 reps of

Sit ups

Walking lunges

Then,

50 Jumping Jack

(15min time cap)

Metcon (AMRAP – Reps)

1st Home Quarantine Fitness Games 
Workout #3

Complete as many reps as possible in 21 minutes of:

5 Sit-up

10 Push-up

15 Air squats

*55 years and older athlete can do knee-push ups.

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