Thursday, 7/23/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (No Measure)

1. One-One-Two-Dug-Three-(R)Hook (Body)

2. Choke-Takedown

3. Low Kick

4. Face Kick

B: Metcon (8 Rounds for reps)

For rounds or reps each interval,

2 rounds of 2minute on 1minute off intervals below

AMRAP2

One-Two-Three-Four

1min rest

AMRAP2

Low Kick-Face Kick

1min rest

AMRAP2

One-Two-Dug-Choke-Take down-3 Hammer Fist

1min rest

AMRAP2

(L)Skip Side Kick-(R)Back Kick

(R)Skip Side Kick-(L)Back Kick

10 Wave master sit up 2 hook punches

1min rest

HOME WOD

a: Metcon (Time)

For time,

150 Air squats

*Perform 150 Air Squats. While doing so every minute on the minute stop and perform 5 burpees. Then continue with air squats.

b: Metcon (Time)

3 rounds for time,

30-20-10 reps of

NEUTRAL GRIP DUMBBELL(Water Jug) PUSH PRESS

https://youtu.be/_bYHToZ81jo

FRONT RACK LUNGES

Hold 2 dumbbells, kettlebells, a barbell or any odd object (like a backpack) if available.

https://youtu.be/3ZTwYW5PhfE

BENCH PUSH UPS

https://youtu.be/6crpkXx0cHo

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