Tuesday, 6/30/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (AMRAP – Reps)

EMOM 20

1st Min-10/8 Cal row

2nd Min-10 Push up

3rd Min-50 Double Under

4th Min-10 Ring Row
* If you don’t have DU, do Double under attempts.

B: Metcon (No Measure)

Muscle up/Pull up Progression
(10min)

C: Metcon (AMRAP – Reps)

AMRAP 7

1-2-3-4-5-6-7…reps of

Pull-up

Burpee

RX+:

AMRAP 7

1-2-3-4-5-6-7…reps of

Muscle up

Burpee to the Ring

HOME WOD

a: Metcon (Time)

For time,

100 Jumping Jack

75 Squat

50 Push ups

25 Burpees

b: Metcon (Time)

For time

10-9-8-7-6-5-4-3-2-1 reps of

Inchworm with Push up

Reverse Crunch

Glute Bridge
Inch worm: https://youtu.be/TRuhe4grOK8

Reverse Crunch:

https://youtu.be/PHnumVAx9Zo

Glute Bridge:

https://youtu.be/wPM8icPu6H8

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