CrossFit Juke Joint – CrossFit
Box WOD
A: Metcon (No Measure)
1. One-One-Two-Three
2. Knee Strike
3. Front leg Push Kick-Two
B: Metcon (8 Rounds for reps)
2 Rounds of 4 intervals below for Reps
AMRAP2
One-Two-Duck-Three-Four
1minute rest
AMRAP2
3 (R) Body Skip Round Kick
3 (L) Body Skip Round Kick
3 Push Up
1minute rest
AMRAP2
Elbow-Elbow-Knee to Stomach-Knee to Stomach- Knee to Side-Knee to Side
1minute rest
AMRAP2
Front leg Push kick – Two
Front leg Push Kick- Back Leg Low Kick
1minute rest
(24min)
HOME WOD
a: Metcon (Time)
For time,
150 Unbroken Mountain Climbers
**Perform 150 Mountain Climbers with as little rest as possible. Every time you do rest, perform 15 Air Squats.
https://youtu.be/zT-9L3CEcmk
b: Metcon (Time)
For time,
3 rounds of
60 second Overhead Hold
(Using dumbbells, press and hold overhead. If dumbbells aren’t available, a weighted backpack or sand bag works great.Keeping a neutral grip (palms facing each other), press overhead. Think about pressing your elbows behind your ears.)
15 Double Russian KB Swing
(Using kettlebells if available. If kettlebells aren’t available, a weighted backpack works great.)
12 DOUBLE KETTLEBELL FRONT RACK TEMPO GOBLET SQUAT
(Tempo is a 3 second count down, one second pause at the bottom then stand up. Use weighted backpack if you don’t have KBs)
Overhead hold:
https://youtu.be/V6AucpIJ5a4
Double KB Swing:
https://youtu.be/Tr4yzNiqOWY
Double KB Goblet squat:
https://youtu.be/LT3ea1SBPBA
CrossFit Juke Joint 