CrossFit Juke Joint – CrossFit
Box WOD
A: Metcon (No Measure)
1. One-two-three Boxing Combo
2. Round Kick-Skip Side Kick
3. One-Two-Three-Front Side Kick-Elbow strike
(15min)
B: Metcon (3 Rounds for reps)
2 rounds of
AMRAP 2
5 0ne-one-two-one-two-three
5 Wave master sit up (R)Hook+(L)Hook punch
1min rest
AMRAP 2
10x (R)2 body round (L)2 body round kick
10 Ground drill #2
1min rest
AMRAP 2
One-two-three-Front side kick-Elbow strike
1min rest
(18min)
HOME WOD
a: Metcon (AMRAP – Rounds and Reps)
Each of the exercises below can be performed using body weight only or while wearing a loaded back pack, carrying dumbbells or kettlebells or water jugs
AMRAP 5
20 Overhead walking lunges
20 Lateral lunges holding weights on the hands
https://youtu.be/73eKch1SMx0
20 Reverse lunge with the weights on the hands
https://youtu.be/kS1qE7GQnXg
b: Metcon (Time)
For time,
100 push ups
100 sit ups
100 air squats
