CrossFit Juke Joint – CrossFit
Box WOD
A: Metcon (No Measure)
– One-two-three-Slip-Body Hook(/)-Four
-One-two-round kick
-Front leg push kick-One-two-Round kick
B: Metcon (8 Rounds for reps)
8 Intervals of 2min on/1min off for max sets of combinations each interval round.
Interval 1
AMRAP 2
One-Two-Three-Slip-Body Hook-Round kick
1min Rest
Interval2
AMRAP2
One-Two-Round Kick
1min Rest
Interval 3
AMRAP2
Front leg push kick-One-Two-Round Kick
1min rest
Interval 4
AMRAP2
1-12-123-1234
10 Round Kick (5 on each leg in any order)
1min rest
Repeat Interval 1-4 one more time.
HOME WOD
a: Metcon (Time)
For time,
150 Mountain Climbers
**15 Air squats every time when you take a rest
b: Metcon (Time)
For time,
3 rounds of
60 seconds DB Overhead hold
(If dumbbells aren’t available, a weighted backpack or sand bag works great)
15 Double Russian KB swing
( If kettlebells aren’t available, a weighted backpack works great.)
12 Double KB Front rack tempo goblet squat
(Tempo is a 3 second count down, one second pause at the bottom then stand up. )
