Thursday, 7/30/ 20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (No Measure)

1. One-Two-Elbow-Knee-Knee

2. Side Kick

3. One-Two-Three-Side Kick-Back Kick
(15min)

B: Metcon (8 Rounds for reps)

For rounds, 8 2minute work and 1minute rest intervals

Repeat the first 4 Intervals twice

AMRAP2

One-Two-Elbow-Knee-Knee

1minute rest

AMRAP2

6 (R) Round Kick

6 x Round-Skip Side (3 on each side)

6 (L) Round Kick

1minute rest

AMRAP2

One-Two-Three-Side Kick-Back Kick

1minute rest

AMRAP2

2 Ground Drill 2 with 3 Punches

2 Ground Drill 3 with 3 Hammer fists

1minute rest

HOME WOD

a: Metcon (Time)

For time,

150 Burpees

b: Metcon (Time)

For time,

5 rounds of

10 Hollowrocks

20 Russian Twist

https://youtu.be/Lkul2kmQEU0

45 seconds Straight arm plank shoulder taps

https://youtu.be/cC2Jj70zTuo