CrossFit Juke Joint – CrossFit
Box WOD
A: Metcon (No Measure)
Muscle up( Ring/Bar) Progression
Ring
– Casting Swing
https://youtu.be/i7i9ymvsoR4
– TTR
– MUT
https://youtu.be/dtnwemhWoek
– Peekaboo swing
https://youtu.be/9l_EcIyREPY
Bar
– Hollow swing
– Air chair
– Jump Muscle up
https://youtu.be/UzIAr_iDi0Q
(10min)
B: Metcon (AMRAP – Reps)
EMOM 12
1st Min- 4 Ring Row+4Ring Dip/4 MUT
2nd Min- 4 (Casting Leg+TTR)
3rd Min- 15 Banded Bar levers/8 Bar levers on the bar
4th Min- 10 Superman
C: Metcon (Time)
For time,
3 rounds of
300m Row
20 WB shots 10/9ft 20/14#
10 Pull-up
(15min)
HOME WOD
a: Metcon (Time)
For time,
40-30-20-10 reps of
Burpee
Reverse Lunges
https://youtu.be/7pwO2gemRyg
b: Metcon (Time)
For time,
3 rounds of
30 Side plank windmill
(Complete 15 reps per side per set totaling 30.)
https://youtu.be/AdqLhzf8AWo
10 Inchworm with a push up
https://youtu.be/TRuhe4grOK8
c: Metcon (2 Rounds for reps)
Tabata Sit ups
Complete two rounds of TABATA Sit Ups.
Four minutes total: 20 seconds of work then 10 seconds of rest.
After the first four minutes is complete, rest for two minutes then repeat!
