Tuesday, 7/21/20

CrossFit Juke Joint – CrossFit

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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