CrossFit Juke Joint – CrossFit
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
CrossFit Juke Joint 