CrossFit Juke Joint – CrossFit

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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