Thursday, 8/20/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (No Measure)

One-two-Three(Kidney)

One-two-(L)Upper cut-Short right

One-two-three-(R)Round Kick

Two-Three-Two-Switch Leg (L) Push Kick-(R) Knee

B: Metcon (No Measure)

8 Rounds of 2mins on 1min off intervals.

Round 1

One-two-Three(Kidney)

Round 2

One-two-(L)Upper cut-Short right

Round 3

One-two-three-(R)Round Kick

Round 4

Two-Three-Two-Switch Leg (L) Push Kick-(R) Knee
(23min)

HOME WOD

a: Metcon (Time)

For time,

150 Burpees

b: Metcon (No Measure)

5 rounds for quality

10 Hollowrocks

20 Russian Twist

https://youtu.be/Lkul2kmQEU0

45 second Straight arm plank with shoulder tap (Avoid letting your hips rotate.)

https://youtu.be/cC2Jj70zTuo