CrossFit Juke Joint – CrossFit
Box WOD
A: Metcon (AMRAP – Reps)
EMOM 16
1st Min – 10 Bandy Twisty Things, alternating side
2nd Min-10 YTW @2.5#s or bare hands
3rd Min-4 Dragon Fly
https://youtu.be/04FvC4JcisU
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
(15min)
HOME WOD
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:
https://youtu.be/hRIdAjDs08Q
*Use 1gal water jug if you don’t have a medicine ball.
Leg raises:
https://youtu.be/JB2oyawG9KI
YTW:
https://youtu.be/SmB20KgPN0E
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:
https://youtu.be/9W-Abp2DdbY
Toe touches:
https://youtu.be/y6Bv_0Shhc8
