CrossFit Juke Joint – CrossFit
Box WOD
A: Metcon (AMRAP – Reps)
EMOM 12
1st Min-50 Double Under
2nd Min-10 Pike stance Compression
3rd Min-10 Straddle stance Compression
https://youtu.be/mC4sBN6E_R8
B: Metcon (AMRAP – Reps)
EMOM 11
10/8 Cal Row
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 10
20 Box Jump 24/20″
10 HSPU
HOME WOD
a: Metcon (AMRAP – Reps)
4 rounds of
45 seconds max reps of
ALTERNATING DUMBBELL (WATER JUG 1GAL)FLOOR PRESS
**Assign a neutral grip meaning your palms are facing each other. Perform with slow and controlled movement.
https://youtu.be/iug7nscPFuk
15 SEATED REAR DELT FLYS @WATER JUGS 1GAL
https://youtu.be/EA7u4Q_8HQ0
10 SIDE PLANK WIND MILL
https://youtu.be/AdqLhzf8AWo
*Add resistance by holding a light dumbbell or any weighted object in your hand. Perform 10 reps on each side per set.
B: Metcon (Time)
FOR TIME,
21-18-15-12-9-6-3 reps of
Single arm KB(Water Jug) Swing
Hand release push up
https://youtu.be/Xs88lgQ0dC4
Air squat
