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
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
