CrossFit Juke Joint – CrossFit
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
CrossFit Juke Joint 