CrossFit Juke Joint – CrossFit
Box WOD
A: Metcon (Time)
For time,
30 HSPU
50 Superman
30 Knee to Elbows
30 Deadlift 225/155
30 DB Push press 50/35
50 KB Swings 1.5/1pood
20 Cal Row
10 Muscle ups
(36min)
Scales:
30 Hand release Push up
50 Superman
30 Knee to Elbow
30 Deadlift 135/95 or 185/125
30 DB Press Lighter weight
50 KB Swings Lighter weight
20 Cal Row
10 Pull-up
HOME WOD
a: Metcon (Time)
Complete 5 rounds! Rest one minute between rounds.
5 rounds for time,
1min max reps push up
2min 75%-80% intensity run
1min rest
b: Metcon (Time)
For time,
3 rounds of
10 Lateral Shoulder Raise
(Work at a moderately challenging weight. Perform 6 reps per arm OR 12 reps total per set. The lighter the weight that’s available, the more reps you should complete up to a limit of 20 reps.)
https://youtu.be/8Dct2dcro8E
60 second Single leg balance drill
(Close your eyes and keep your balance. Can be done without a pad, simply stand on the floor.)
https://youtu.be/H7kwqiDc4kI
CrossFit Juke Joint 