Thursday, 5/14/20

CrossFit Juke Joint – CrossFit

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A: Metcon (AMRAP – Reps)


1st Min – 10 Bandy Twisty Things, alternating side

2nd Min-10 YTW @2.5#s or bare hands

3rd Min-4 Dragon Fly

4th Min-10 Bar levers with 3 second pause at the thigh

B: Metcon (Time)

For time:

30 overhead walking lunges

30 knees-to-elbows

30 sit-ups

30-cal. row

30 sit-ups

30 knees-to-elbows

30 overhead walking lunges

Men: Lunge with 45-lb. plate

Women: Lunge with 25-lb. plate


A: Metcon (AMRAP – Reps)

3 Rounds for reps

60 second Med-Ball(or 1 Gal Water jug) Twist

60 second YTW with bare hand

60 second Leg raises

60 second break
Med ball twist:

*Use 1gal water jug if you don’t have a medicine ball.

Leg raises:


B: Metcon (Time)

For time

30 overhead walking lunges with a back pack

30 Toe touches

30 sit-ups

30 Burpee

30 sit-ups

30 Toe touches

30 overhead walking lunges with a bag pack
BackPack OH Walkig lunges:

Toe touches:

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