Thursday, 5/14/20

CrossFit Juke Joint – CrossFit

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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

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