Thursday, 8/27/20

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

A: Metcon (No Measure)

-1-(L) Upper cut- 2-3-4

-Skip Side-(Jump)Back kick

-Switch leg -(L) Body round kick- 2-3-2-(R) Face kick

– 1-2-3-(R) Low Kick-2-3-2-Switch leg(L) Body Round Kick- 1-2-3

B: Metcon (AMRAP – Rounds)

8 Rounds of 2 Minutes AMRAP/1 Minute Rest

(Don’t have to count any reps or rounds, just have fun punching and kicking faster and harder)

Round 1,5 : 1-(L) Upper cut- 2-3-4 #1

Round 2,6: Skip Side-(Jump)Back kick #2

Round 3,7: Switch leg -(L) Body round kick- 2-3-2-(R) Face kick #3

Round 4,8: 1-2-3-(R) Low Kick-2-3-2-Switch leg(L) Body Round Kick- 1-2-3 #4
Put the Number of Combination you liked the most for the score

HOME WOD

a: Metcon (Time)

For time,

150 Mountain climbers

**Perform 150 Mountain Climbers with as little rest as possible. Every time you do rest, perform 15 Air Squats.

b: Metcon (Distance)

Go for a max distance 10 minute run but every minute on the minute perform 5 push ups.

Record the distance for the score

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s