Announcements

Friday 7/10/20, the workout will be a special one. We will do a wod that we can have fun in the water at las Colonia park beach. Make sure bring your bathing suit, towel and sunscreens so classes will be 6am, 9am,4:15pm and 5:15pm for Friday.

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (No Measure)

1. 0ne-two-three-four

2. Back kick

3. (L) Side kick-One-two- (R) Body Round kick – (L) Back Kick
(15min)

B: Metcon (8 Rounds for reps)

8, 2 minutes on/1minute rest, intervals for rep,

Post reps for each interval separately.

AMRAP 2

One-One-Two-One-Two-Three-One-Two-Three-Four

1min rest. Then,

AMRAP 2

(L) Side Kick- One-Two-(R) Low round – (L) Back Kick

1min rest. Then,

AMRAP 2

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

(R) Body rounds kick

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

(L) Body round kick

1min rest. Then

AMRAP 2

10 Back Kick

10 Wave Master Sit-up (L)hook (R)hook punch

1min rest. Then, repeat from the first interval again.
(24min)

HOME WOD

a: Metcon (AMRAP – Reps)

For reps,

AMRAP 7

Burpees

3 minute rest. Then

AMRAP 5

10 Broad Jump

10 Inch worm with a push up

https://youtu.be/TRuhe4grOK8

Then,

1 mile run