CrossFit Juke Joint – CrossFit
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.
